Horo don Half-Marathon a cikin makonni 8

Wadatacce

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Idan kun kasance gogaggen mai tsere tare da makonni 8 ko fiye don horarwa kafin tserenku, bi wannan jadawalin gudu don inganta lokacin tserenku. Wannan shirin zai iya taimaka muku shirya don karya duk PRs ɗinku na baya yayin da kuke ƙetare layin ƙarshe.

Gudun Tazarar Tazarar 5K: Yi zafi tare da gudu mai sauƙi na minti 10 zuwa 15. Guda adadin da aka sanya na tazara da madaidaitan tazara (RI). Yi sanyi tare da gudu mai sauƙi na mintuna 10.

Hill Maimaitawa: Yi ɗumi tare da gudu mai sauƙi na minti 10 zuwa 15. Gudu kan tudu (aƙalla kashi 6 cikin ɗari akan treadmill) na daƙiƙa 90 a cikin gudu mai ƙarfi (80 zuwa 90 bisa ɗari na ƙoƙarin). Jog ko tafiya ƙasa. Yi sanyi tare da gudu mai sauƙi na mintuna 10.

Tempo Run: Dumi tare da saurin gudu na mintuna 10 zuwa 15. Gudun lokacin da aka sanya a cikin taki 10K. Yi sanyi tare da gudu mai sauƙi na mintuna 10.

CP: Tafiya ta tattaunawa. Gudu a cikin sauƙi mai sauƙi inda za ku iya riƙe tattaunawa.

Jirgin Kasa: Minti 30 zuwa 45 na motsa jiki na motsa jiki banda gudu, watau kekuna, iyo, tsalle-tsalle, hawan hawa, ko tuƙa.

Horon Ƙarfi: Kammala da'irori masu zuwa don jimlar ƙarfin ƙarfin jiki.

Da'irar 1: Kammala sau uku, sannan matsa zuwa da'ira na gaba.

Squats: 12-15 reps (nauyin jiki ko nauyi dangane da matakin dacewa)

Pushups: 15-20 reps

Layukan Tsaye: 15-20 maimaitawa

Shirin: 30 seconds

Yanki na 2: Kammala sau uku.

Walking Lunges: 20 reps (nauyin jiki ko nauyi dangane da matakin dacewa)

Ja-Ups: 12-15 reps (nauyin jiki ko taimako dangane da matakin dacewa)

Ball Ball Reverse Woodchops: 12-15 reps kowane shugabanci

Plank Side: 30 seconds kowane gefe

Ikon Ƙafa ɗaya: 15 maimaitawa

Zazzage shirin horo na rabin marathon na makonni 8 anan

(Idan kuna buga shirin, tabbatar da amfani da shimfidar wuri don mafi kyawun ƙuduri.)

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