Ee, Kuna iya Horar da Rabin Marathon a cikin Makonni 6!

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Idan kun kasance gogaggen ɗan tsere wanda ke jin daɗin gudu mil 6 ko sama da haka (kuma ku sami rabin marathon a ƙarƙashin bel ɗin ku), wannan shirin naku ne. An tsara shi don mutanen da ke ƙoƙarin haɓaka lokutan rabin marathon, koda kuna da makonni shida kaɗai ku yi horo.

Gudun Tazarar Tazarar 5K Pace: Yi ɗumi tare da gudu mai sauƙi na mintuna 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 mintuna 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: Yi ɗumi tare da gudu mai sauƙi 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: Tafiyar 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 6 anan

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