Program latihan papat minggu iki dirancang kanggo total jagoan pemula / pandhita sing pengin mbangun nganti mlaku. Program iki minangka run / walk kanggo program mlaku terus. Saben minggu, sampeyan bakal nambah manawa sampeyan mlaku-mlaku lan ngurangi jarak jaran. Ing pungkasan papat minggu, sampeyan bisa mbukak siji mil tanpa mandheg.
Yen sampeyan pamula, nanging sampeyan lagi looking for something sing luwih tantangan, coba salah program iki:
Sadurunge miwiti, priksa manawa pamula mutlak iki bisa mlaku , sinau sawetara dasar babagan mlaku, kayata wangun mlaku sing tepat , apa sing bakal dipangan lan carane ambegan.
Cathetan
Kanggo ngukur, paling apik kanggo nindakake latihan kasebut ing trek , sing biasane 400 meter, utawa watara 1/4 mil. Saben latihan bakal nduweni lintasan sing cocog, supaya sampeyan ngerti sepira adoh sampeyan kudu mlaku lan mlaku-mlaku.
Sampeyan kudu miwiti saben mbukak kanthi mlaku 5-10 menit. Rampung munggah karo walk 5-10 menit kelangan amba.
Sampeyan ora kudu dilakoni ing dina tartamtu; Nanging, sampeyan kudu nyoba supaya ora bisa mbukak rong dinten. Iku luwih apik kanggo njupuk dina sesuk utawa latihan salib ing dina ing antarane mlaku minangka awak wis adaptasi kanggo latihan. Latihan salib bisa mlaku, sepedha, nglangi, utawa aktivitas liyane (mlaku-mlaku) sing sampeyan seneng.
Yen sampeyan nemokake program kasebut cepet banget kanggo sampeyan, sampeyan bisa mbaleni seminggu sadurunge pindhah menyang minggu sabanjure.
Minggu 1
Dina 1: Mlayu 1/16 mil, mlaku 3/16 mil - mbaleni kaping 4 (Lacak sampeyan padha karo: Muter 1/4 saka puteran, mlaku 3/4 puteran - baleni kaping 4)
Dina 2: Rest or cross-train
Dina 3: Muter 1/16 mil, mate 3/16 mil - mbaleni kaping 4 (Lacak padha karo: Muter 1/4 saka puteran, mlaku 3/4 puteran - baleni kaping 4)
Dina 4: Istirahat
Day 5: Mlayu 1/16 mil, mlaku 3/16 mil - baleni kaping 4 (Lacak padha karo: Muter 1/4 saka puteran, mlaku 3/4 puteran - baleni kaping 4)
Dina 6: Rest or cross-train
Dina 7: Istirahat
Minggu 2
Dina 1: Muter 1/8 mil, lumaku 1/8 mil - baleni kaping 4 (Lacak padha karo: Muter 1/2 lap, lumaku 1/2 lap - mbaleni kaping 4)
Dina 2: Rest or cross-train
Dina 3: Muter 1/8 mil, lumaku 1/8 mil - mbaleni kaping 4 (Lacak padha karo: Muter 1/2 lap, lumaku 1/2 saka puteran - baleni kaping 4)
Dina 4: Istirahat
Dina 5: Muter 1/8 mil, lumaku 1/8 mil - baleni kaping 4 (Lacak padha karo: Muter 1/2 lap, lumaku 1/2 saka puteran - baleni kaping 4)
Dina 6: Rest or cross-train
Dina 7: Istirahat
Minggu 3
Dina 1: Mlayu 3/16 mil, mlaku 1/16 mil - mbaleni kaping 4 (Lacak padha karo: Mbukak 3/4 lap, mlaku 1/4 puteran - baleni kaping 4)
Dina 2: Rest or cross-train
Day 3: Run 3/16 mile, walk 1/16 mile - repeat 4 times (Track equivalent: Run 3/4 lap, walk 1/4 of lap - repeat 4 times)
Dina 4: Istirahat
Dina 5: Mbukak 3/16 mil, mlaku 1/16 mil - baleni kaping 4 (Lacak sampeyan padha karo: Mbukak 3/4 lap, mlaku 1/4 puteran - baleni kaping 4)
Dina 6: Rest or cross-train
Dina 7: Istirahat
Minggu 4
Dina 1: Nglakokake 1 mil (Lacak sampeyan padha karo: 4 lap = 1 mil)
Dina 2: Rest or cross-train
Dina 3: Nglakokake 1 mil (Lacak sampeyan padha karo: 4 lap = 1 mil)
Dina 4: Istirahat
Dina 5: Mbukak 1 mil (Lacak sampeyan padha karo: 4 lap = 1 mil)
Dina 6: Rest or cross-train
Dina 7: Istirahat
Siap tantangan sabanjure? Njaluk tips babagan mlaku luwih cepet .