Watan farko na shirye-shirye don gudun fanfalaki da rabin gudun fanfala an gama. Don zama daidai, ba wata ba, amma makonni 4, don haka jimillar nisan kilomita kadan ƙasa da yadda aka tsara wata ɗaya. Kuma zaka iya takaita shi.
Shirin horo
A cewar shirin, makonni 3 na farko an mai da hankali ne kan atisayen "tsalle-tsalle da yawa", wanda aka yi sau 2 a mako a mita 400. Yawan maimaitawa daga 10 zuwa 14. Wannan wani nau'in cakuda ne na tazara da cikakken horo na jiki. Dalilin wannan atisayen shine a karfafa jijiyoyin kasan kafa da kafa, a inganta dabarun gudu, a kuma horar da tsarin lactate.
Saboda kuskuren kansa da rashin kiyaye aikin horon da aka saita, sai ya wuce shi a ɗayan waɗannan horon, kuma ya sami rauni kaɗan ga jijiyar Achilles da periosteum a mako na biyu.
Saboda haka, dole ne mu sake nazarin shirin. Kuma sanya makonni 3 na murmurewa. Raunin ya ɓace gaba ɗaya cikin kwanaki 5.
Baya ga tsalle-tsalle da yawa, ban da makon dawowa, an haɗa giciye biyu na ɗan lokaci a saurin marathon a kowane mako. Dangane da haka, a cikin satin farko na yi tafiyar kilomita 15 na 56.38 tare da matsakaita saurin 3.45 da 10 kilomita na 36.37 tare da matsakaita saurin 3.40.
A sati na biyu kuma na yi tafiyar kilomita 15 tare da matsakaita na 3.38, wanda ya rufe nisan dusar ƙanƙara da iska mai ƙarfi a cikin 54.29. Matsayi mai kyau ya biyo baya ta tsalle-tsalle da yawa, bayan haka kafafu suka fara jin filastik yawa. Kuma kilomita 10 na 37.35. Don haka yana da matukar wahalar gudu, kuma hanzarin ya ragu sosai fiye da kilomita 15 da ta gabata.
Makon na uku bai haɗa da gicciyen ɗan lokaci ba. Kuma a mako na huɗu na yi rabin gudun fanfalaki a matsakaicin gudu na 3.44.9 a kan hanya, inda ya kamata in yi tafiyar kusan kilomita 3 kan kankara. Lokaci na karshe 1.19.06. Hakanan kuma karin saurin gudu guda 10 ya wuce cikin 35.15.
Bugu da kari, kowane mako tabbas zai hada da horaswar tazara.
Sauran muryar an tattara ta ta hanyar gicciye, wanda dole ne ya biyo bayan yawaitawa, horo na ɗan lokaci da na tazara.
Bugu da kari, motsa jiki biyu kowane mako an sadaukar da shi ne ga horarwa ta gaba daya. Babban abin da aka fi mayar da hankali shi ne kan ƙarfafa jijiyar Achilles, ɗan maraƙi da ƙafafun kafa.
Matakan horo na asali
Adadin gudu na tsawon kwanaki 28 yakai kilomita 495. Daga cikin wadannan, kilomita 364 suna tafiyar hawainiya. An rufe kilomita 131 a gudun fanfalaki da sauri. Daga cikinsu 44 kilomita sashin tazara ne a IPC.
Lura. Kada aikin wucewa ya wuce kashi 8-10 cikin ɗari na yawan aikin da kuke yi. Tunda ana daukar horo na tazara shine mafi wahala a cikin dukkan shirin da yake gudana. Tabbas, wannan adadi matsakaici ne. Amma babban abinda yakamata a fahimta shine farfadowa yana da mahimmanci kamar horo mai tsanani. Kuma idan kun overdo shi da na biyu, to yiwuwar aiki da rauni zasu ƙaruwa sosai.
Matsakaicin matsakaicin shine kilomita 145 a cikin sati 4.
Mafi kyawun giciye:
10 km - 35.15. Matsakaicin mataki 3.31.5
15 kilomita - 54.29. Matsakaicin mataki 3.37.9
21.097 - 1.19.06. Matsakaicin mataki 3.44.9
Giciye mafi tsayi 2.56.03. Matsakaicin tafiya 4.53.
Sanannun canje-canje masu kyau
Inganta fasahar gudu. Isingara haɓaka zuwa matakan 175 a minti ɗaya, daga 160 waɗanda suke gabanin.
Ya rinjayi rabin gudun fanfalaki a horo tare da saurin da ya dace wanda ya dace don shawo kan marathon 2.37 tare da madaidaicin ƙarfin ƙarfi. Kyauta don daidaitaccen ƙaruwa a cikin ƙara mai gudana.
A mako na 4, motsa jiki 11 a kowane mako ana samun nutsuwa. Mafi qarancin shine mintuna 40-50. Mafi tsawo shine awanni 3.
