Ho sa tsotellehe maemo a leholimo a sa thabiseng, litemane tse phathahaneng, kapa maemo a mang a u qobelletsang treadmill bakeng sa koetliso ea hau e ngata, hoa khoneha ho koetlisa ka tlung ho etsa ts'ebetso e matla ea 5K. Kemiso ena ea 5K (sheba ka tlase) e etselitsoe ba matha a 5K ba tla etsa thupelo e ngata kapa ea bona kaofela holim'a setlhare. Esita le haeba u sa koetlisoe ka 5K, kemiso ena ke tsela e monate le e susumelletsang ho koetlisa ka likhoeli tse peli tse chesang kapa tse batang haholo.
U lokela ho se u ntse u matha lik'hilomithara tse 10 ka beke e le hore u qale kemiso ena ea libeke tse 8. (Haeba u mo matha oa qalang ea batlang ho matha libeke tse 5K tse 6, u sebelise Lenane la Koetliso la Libeke tse 5 ho ea ho Libeke tse 5. Haeba u se u le moeti ea tsoetseng pele, sebelisa lenaneo lena la koetliso la 5K ea Advanced Week .) Haeba u 'ha e le hantle e ncha ho tsamaisa litlhapi, hlahloba lintlha tsena bakeng sa litlhapi tse tsamaeang .
Kemiso ena ea 5K e kenyeletsa mesebetsi e fapaneng e sa tšoaneng e tla kopanngoa ho pholletsa le koetliso, e le hore u se ke ua khathatsoa ke kemiso ea treadmill. O ka tsamaisa mosebetsi o potlakileng ho latela lenane la hau la botho, empa leka ho se etse nako e telele kapa e sebetsang ka thata matsatsi a 2 ka tatellano.
Mona ke litlhaloso bakeng sa litlhaku tse fapaneng tseo u tla li etsa nakong ea koetliso ea hau ea 5K:
- Hill e pheta: Hill workouts e bonolo ho e rera ho ea ho treadmill hobane u khona ho laola hantle hore na maralla a hao a le mahlahahlaha le a mangata hakae. Esita le haeba o tla otla 5K, o tla rua molemo ka ho ikoetlisa ka maralla , kaha ba thusa ho haha matla, lebelo le kholiseho. Ho etsa ts'ebetso ea mokoloko oa leralleng, ka mor'a ho futhumala, eketsa ts'oaetso ea hau bakeng sa nako e behiloeng ea nako ebe u khutlisetsa nako e bontšitsoeng. Pheta maralla / pholiso bakeng sa chelete e bontšitsoeng.
- Li-sprint intervals: Qala ka ho tsamaea ka metsotso e 5 kapa ho bapala habonolo. Nya lebelo ho sebetsa ka thata (ho phefumoloha haholo) metsotsoana e 30. Fumana ka metsotsoana e 90 ea ho fofa habonolo. Pheta nako e fokolang ea phomolo bakeng sa tekanyo e khethiloeng (8x, 9x, joalo-joalo) Qetella ka motlakase oa metsotso e 5 ka lebelo le bonolo-le bonolo kapa le tsamaeang ka potlako. E-ba le thaole e amohelehang bakeng sa mosebetsi ona, kaha mohlomong u tla qala ho fufuleloa ka potlako!
- Koetliso ea pyramide: Ka mor'a metsotso e 5 ea mofuthu, matha pakane ea hau ea 5K ea lebelo la metsotso e le 1, u fumane metsotso e le 'ngoe; matha ka metsotso e 2, u fumane hape metsotso e 2; matha ka metsotso e 3, u boele u fumane metsotso e meraro, ho fihlela u fihla "top" ea piramite. Ebe u khutlela morao ho "piramidi" mme u mathe ka metsotso e 3, u boele u fumane metsotso e meraro, joalo-joalo. Qetella ho sebetsa ka metsotso e 5.
- Long Runs (LR) le Easy Pace (EP) E matha: Ha u koetlisetse ketsahalo ea nako e telele, empa nako e telele le lebelo le lebelo ho tla u thusa hore u hlaolele matla a hau, a bohlokoa ho lipapali tsa 5K. U lokela ho etsa nako ea nako e telele le e bonolo ha u tsamaea ka tsela e tsitsitseng, ea puisano. U lokela ho phefumoloha habonolo 'me u bue ka lipolelo tse feletseng. Haeba u phefumoloha ka thata, u matha ka potlako haholo. E liehe fatše, kapa u nke khefu ea ho tsamaea.
- Koetliso ea sefapano (CT): Koetliso ea sefapano (CT) e ka ba ntho leha e le efe (ntle le ho sebetsa) eo u e thabelang, e kang ho khanna, ho sesa, mokoetlisi oa elliptical, koetliso ea matla, yoga, joalo-joalo. lipapali hobane li thusa ho senya monoton ea matha a matlong. Esita le haeba u rata ho matha holim'a treadmill, qetellong u tla batla ho kopanya lenaneo la hau la beke le beke ka mesebetsi e meng.
- Koetliso ea matla e na le melemo e mengata bakeng sa lipapali 'me ke khetho e ntle ea ho koetlisa sefapano. Ikemisetsa ho etsa bonyane letsatsi le leng la koetliso ea matla ka beke; Matsatsi a 2 ka beke a bile a le betere. Mosebetsi oa hau o matlafatsang ha o tlamehe ho ba matla haholo, mme o ka etsoa ntle le lisebelisoa kapa mechine, joaloka setšoantšong sena seo u ka se etsang ha u ntse u shebeletse TV. Esita le haeba u koetlisa matla a metsotso e 10 habeli ka beke, u tla qala ho bona phapang ha u ntse u sebetsa.
- Matsatsi a phomolo: Matsatsing a phomolo, o ka tlosa letsatsi leo kapa o sebelisa mokhoa o bonolo oa ho koetlisa sefapano (CT).
8 Beke ea 5K Treadmill Schedule
Beke ea 1:
Letsatsi la 1 : 40 metsotso ea CT kapa phomolo
Letsatsi la bobeli : Hill e pheta-pheta: metsotso e 10 EP, [2 metsotso @ 3.0 e sekama, metsotso e 1 @ 1.0 e sekama] x 3, 10 min EP
Letsatsi la 3 : 30 metsotsoana CT kapa phomola
Letsatsi la 4 : Nako ea Sprint: metsotso e 5 mofuthu; [Metsotsoana e 30 e sebetsa ka thata / metsotsoana e seng mekae e bonolo ka lebelo] x 8; Metsotso e 5 ea cooldown
Letsatsi la 5 : Phomola
Letsatsi la 6 : lik'hilomithara tse 4 LR
Letsatsi la 7 : 2 lik'hilomithara EP
Beke ea 2:
Letsatsi la 1 : 40 metsotso ea CT kapa phomolo
Letsatsi la 2 : Hill e pheta: metsotso e 10 EP, [metsotso e 2 le @ 3.0 e sekama, metsotso e 1 @ 1.0 e sekama] x 4, 10 mets EP
Letsatsi la 3 : 30 metsotsoana CT kapa phomola
Letsatsi la 4 : Nako ea Sprint: 5 metsotsoana e futhumetseng; [Metsotsoana e 30 e sebetsang ka thata / metsotsoana e bonolo ka lebelo] x 9; Metsotso e 5 ea cooldown
Letsatsi la 5 : Phomola
Letsatsi la 6 : 7 lik'hilomithara tse 7 LR
Letsatsi la 7 : lik'hilomithara tse 3 EP
Beke ea 3:
Letsatsi la 1 : 40 metsotso ea CT kapa phomolo
Letsatsi la 2 : Nako ea sprint: metsotso e 5 mofuthu; [Metsotsoana e 30 e sebetsa ka thata / metsotsoana e seng mekae e bonolo ka lebelo] x 8; Metsotso e 5 ea cooldown
Letsatsi la 3 : 30 metsotsoana CT kapa phomola
Letsatsi la 4 : Koetliso ea Pyramide: ho futhumala ha metsotso e 5; 1 mets @ 5K lebelo, 1 metsotso e bonolo; Metsotso e 2 @ 5K lebelo, 2 metsotso e bonolo; 3 mets @ 5K lebelo, 3 metsotso e bonolo; 3 mets @ 5K lebelo, 3 metsotso e bonolo; Metsotso e 2 @ 5K lebelo, 2 metsotso e bonolo; 1 mets @ 5K lebelo, 1 metsotso e bonolo; Moriri oa metsotso e 5
Letsatsi la 5 : Phomola
Letsatsi la 6 : 6 lik'hilomithara tse 6 LR
Letsatsi la 7 : lik'hilomithara tse 3 EP
Beke ea 4:
Letsatsi la 1 : 40 metsotso ea CT kapa phomolo
Letsatsi la bobeli : Thaba e pheta: metsotso e 10 EP, [2 metsotso @ 3.5 e otloloha, metsotso e 1 @ 1.0 e sekama] x 2; [Metsotso e 2 @ 4.5 khaotsa, metsotso e 1 @ 1.0 khaotsa] x 2; Metsotso e 10 EP
Letsatsi la 3 : 30 metsotsoana CT kapa phomola
Letsatsi la 4 : Nako ea Sprint: metsotso e 5 mofuthu; [Metsotsoana e 30 e sebetsa ka thata / metsotsoana e bonolo ka lebelo] x 10; Metsotso e 5 ea cooldown
Letsatsi la 5 : Phomola
Letsatsi la 6 : 7 lik'hilomithara tse 7 LR
Letsatsi la 7 : lik'hilomithara tse 3 EP
Beke ea 5:
Letsatsi la 1 : 40 metsotso ea CT kapa phomolo
Letsatsi la bobeli : Nako ea sefate: [metsotsoana e 30 e sebetsang ka thata / metsotsoana e 90 ka lebelo le bonolo] x 9
Letsatsi la 3 : 30 metsotsoana CT kapa phomola
Letsatsi la 4 : Koetliso ea Pyramide: ho futhumala ha metsotso e 5; 1 mets @ 5K lebelo, 1 metsotso e bonolo; Metsotso e 2 @ 5K lebelo, 2 metsotso e bonolo; 3 mets @ 5K lebelo, 3 metsotso e bonolo; 3 mets @ 5K lebelo, 3 metsotso e bonolo; Metsotso e 2 @ 5K lebelo, 2 metsotso e bonolo; 1 mets @ 5K lebelo, 1 metsotso e bonolo; Moriri oa metsotso e 5
Letsatsi la 5 : Phomola
Letsatsi la 6 : 6 lik'hilomithara tse 6 LR
Letsatsi la 7 : lik'hilomithara tse 3 EP
Beke ea 6:
Letsatsi la 1 : 40 metsotso ea CT kapa phomolo
Letsatsi la bobeli : Hill e pheta: metsotso e 10 EP, [metsotso e 2 @ 3.5 e sekama, metsotso e 1 @ 1.0 e sekama] x 5, 10 min EP
Letsatsi la 3 : 30 metsotsoana CT kapa phomola
Letsatsi la 4 : Koetliso ea Pyramide: ho futhumala ha metsotso e 5; 1 mets @ 5K lebelo, 1 metsotso e bonolo; Metsotso e 2 @ 5K lebelo, 2 metsotso e bonolo; 3 mets @ 5K lebelo, 3 metsotso e bonolo; 3 mets @ 5K lebelo, 3 metsotso e bonolo; Metsotso e 2 @ 5K lebelo, 2 metsotso e bonolo; 1 mets @ 5K lebelo, 1 metsotso e bonolo; Moriri oa metsotso e 5
Letsatsi la 5 : Phomola
Letsatsi la 6 : 6 lik'hilomithara tse 6 LR
Letsatsi la 7 : lik'hilomithara tse 3 EP
Beke ea 7:
Letsatsi la 1 : 40 metsotso ea CT kapa phomolo
Letsatsi la 2 : Nako ea sprint: metsotso e 5 mofuthu; [Metsotsoana e 30 e sebetsa ka thata / metsotsoana e seng mekae e bonolo ka lebelo] x 8; Metsotso e 5 ea cooldown
Letsatsi la 3 : 30 metsotsoana CT kapa phomola
Letsatsi la 4 : Koetliso ea Pyramide: ho futhumala ha metsotso e 5; 1 mets @ 5K lebelo, 1 metsotso e bonolo; Metsotso e 2 @ 5K lebelo, 2 metsotso e bonolo; 3 mets @ 5K lebelo, 3 metsotso e bonolo; 3 mets @ 5K lebelo, 3 metsotso e bonolo; Metsotso e 2 @ 5K lebelo, 2 metsotso e bonolo; 1 mets @ 5K lebelo, 1 metsotso e bonolo; Moriri oa metsotso e 5
Letsatsi la 5 : Phomola
Letsatsi la 6 : 6 lik'hilomithara tse 6 LR
Letsatsi la 7 : lik'hilomithara tse 3 EP
Beke ea 8:
Letsatsi la 1 : 30 metsotsoana CT
Letsatsi la bobeli : Phomola
Letsatsi la 3 : 1 miles / EP; 1 mile @ 5K maeto; 1 mile @ EP
Letsatsi la 4 : Phomola
Letsatsi la 5 : lik'hilomithara tse 3 EP
Letsatsi la 6 : Phomola
Letsatsi la 7 : 5K Metsu!
Letsatsi la Letsatsi la Race
Ebang lena ke lebelo la hao la pele la 5K kapa u sefofane sa masole, ke habohlokoa hore u nahanisise ka 'mele oa hao ka mehla ea pele. Fumana litlhahiso mabapi le seo u lokelang ho se etsa matsatsing a pele a marang-rang a 5K 'me u fumane hore na u ka qoba ho etsa lipapali tsa 5K joang . Haeba u sa tsebe hantle hore na u lokela ho ja pele ho morabe oa hau, fumana lintlha le maikutlo mona .
Ntho e 'ngoe eo u lokelang ho e hopola ka koetliso ea treadmill bakeng sa morabe o ka ntle ke hore seaparo sa hau sa ho robala seaparo se ka' na sa se ke sa tšoanela boemo ba leholimo ka letsatsi la morabe. Ka mohlala, haeba u kile ua koetlisoa ka tlung ho apara lifupi le litlhōrō tsa matanka nakong ea mariha, u ka 'na ua hloka ho apara liaparo tse fapaneng bakeng sa morabe oa hau. Keletso ea "letsatsi le leng le lecha letsatsing la morabe" e sebetsa mona. Etsa bonnete ba hore u hlahloba seaparo sa hau sa morabe nakong ea bonyane morupeli oa hau pele ho morabe oa hao, ka hona ha u na lintho tse makatsang (ho hloekisa , ho se sebetse ka ho apara liaparo, joalo-joalo) nakong ea peiso.
Lentsoe le Tsoang ho
Ho koetlisetsoa peisong ea treadmill ho ka ba le kelello e matla, empa ho boetse ho na le mathata a mangata bakeng sa ho palama litsela. Ha u bapisoa le ho matha ka ntle, ho matha holim'a treadmill ho bonolo haholo 'meleng hobane mobu o ntse o huloa ka tlas'a maoto a hao' me ha ho na khanyetso ea moea. Ho mathela ka ntle ho hloka ho hongata ho tsoa 'meleng oa hau hobane o fetisetsa setopo sa' mele ho ea pele. Ha mesifa e ka tlase e se e tsamaea, mesifa e nyenyane ea stabilizer ha e sebetse ka thata. Ba matha ba bang ba fumana hore ba na le bohloko ba mesifa ea namane, mahlaseli a marang-rang, ma-tendonitis a Achille, le lintlha tse ling ha ba mathela ka ntle ka mor'a hore ba qete likhoeli feela ba matha holim'a treadmill.
Haeba o ntse o etsa bongata ba koetliso ea hau holim'a treadmill, u lokela ho ba hlokolosi hang ha o khutlela ka ntle ka nako e tloaelehileng. U lokela ho ba motle ho matha peiso ea hau ea 5K litseleng, empa u se ke ua etsa phetoho e kholo ho tsoa ka ntle feela. Qala ka nako e khutšoanyane tseleng ka lekhetlo le le leng kapa habeli ka beke pele o qala ho matha ka ntle nako eohle. Etsa bonnete ba hore o otlolla, haholo-holo manamane a hau, kamora ho matha.