Ahoana no andehanana / Mandehana marathon
Ity programa fanofanana marathon 20 andro ity dia natao hanampiana anao hihazakazaka / hanohy ny hazakazaka amin'ny maratonao (26.2 miles). Mba hanombohana ity drafitra ity, dia tokony efa nihazakazaka nandritra ny enim-bolana ianao, ary tokony hanana milina fototra eo amin'ny 12-15 kilaometatra isan-kerinandro.
Ity fandaharam-pampianarana fanoloran-tena ity dia fandaharam-pandaharana / fandehanana , hany ka ny toro- làlana fampiasana ny fampiofanana dia hampisehoana amin'ny fandaharam-potoana / fandehanana.
Ny isa voalohany dia aseho ny isa minitra handosirana ary ny isa faharoa dia ny habetsaky ny mandeha. Noho izany, ohatra, 1/3 midika hoe mihazakazaka mandritra ny 3 minitra, dia mandehana ao anatin'ny 1 minitra. Raha toa ka manomboka mora ny fandaharam-potoana 3/1 mandritra ny fampiofanana, dia afaka mitifitra 4/1 (4 minitra mihazakazaka, mandeha 1 minitra) na 5/1 intervals (5 minitra mihazakazaka, mandeha 1 minitra).
Tokony hanomboka ny dingana tsirairay miaraka amin'ny fivezivezena fiasana mahazato 5-10 minitra. Manaova fanatanjahantena mahavariana 5-10 minitra. Tokony hatao amin'ny dingana mora sy mahaliana ny fandaharam-potoanao . Tokony hamita ny hazakazaka miaraka amin'ny fitohizan'ny fitambarana ianao.
Manamarika ny fandaharam-potoana:
Tsy mila manao ny hazakazaka amin'ny andro voafaritra ianao; Na izany aza, tokony hiezaka ny tsy hihazakazaka / mandeha roa andro isan-karazany. Tsara kokoa ny miala andro fitsaharana na miofana amin'ny fiofanana mandritra ny andro eo anelanelan'ny hazakazaka. Ny fiofanana mitaiza dia afaka mandeha, bisikileta, milomano, na zavatra hafa (afa-tsy ny hazakazaka) izay tianao.
Azo inoana fa te hanao ny dianao lava ianao amin'ny asabotsy na alahady, raha mbola manana fotoana bebe kokoa ianao.
Herinandro 1:
Andro 1: 2 kilaometatra - 2/1 fandehanana mandeha / mandeha
Andro 2: 3 kilaometatra - 2/1 fandehanana mandeha / mandeha
Andro 3: 4 kilaometatra (maharitra ela) - 2/1 fifandimbiasana / mandehandeha
Andro 4: 2 mandeha an-tongotra miverina
Week 2:
Andro 1: 3 kilaometatra - 2/1 fandehanana mandeha / mandeha
Andro 2: 3 kilaometatra - 2/1 fandehanana mandeha / mandeha
Andro 3: Fiovam-po na fitsaharana
Andro 4: 4 kilaometatra (long run) - 2/1 fifandimbiasana / mandeha
Andro 5: 2,5 maily (fitsangatsanganana mandeha)
Week 3:
Andro 1: 3 kilaometatra - 2/1 fandehanana mandeha / mandeha
Andro 2: Fampiofanana miampita
Andro 3: 3 kilaometatra - 2/1 fandehanana mandeha / mandeha
Andro 4: 5 kilaometatra (maharitra ela) - 2/1 fifandimbiasana / mandeha
Andro 5: 2 kilaometatra (fitsangatsanganana mandeha)
Week 4:
Andro 1: 3 kilaometatra - 3/1 mandingana / mandeha
Andro 2: Fampiofanana miampita
Andro 3: 3 kilaometatra - 3/1 mandingana / mandeha
Andro 4: 6 kilaometatra (maharitra ela) - 3/1 mandingana / mandeha
Andro 5: 2 kilaometatra (fitsangatsanganana mandeha)
Week 5:
Andro 1: 3 kilaometatra - 3/1 mandingana / mandeha
Andro 2: Fampiofanana miampita
Andro 3: 3 kilaometatra - 3/1 mandingana / mandeha
Andro 4: 7 kilaometatra (maharitra ela) - 3/1 mandingana / mandeha
Andro 5: 3 kilaometatra (fitsangatsanganana mandeha)
Week 6:
Andro 1: 4 kilaometatra - 3/1 fandehanana mandeha / mandeha
Andro 2: Fampiofanana miampita
Andro 3: 4 kilaometatra - 3/1 mandingana / mandeha
Andro 4: 8 kilaometatra (maharitra ela) - 3/1 mandingana / mandeha
Andro 5: 3 kilaometatra (fitsangatsanganana mandeha)
Week 7:
Andro 1: 4 kilaometatra - 3/1 fandehanana mandeha / mandeha
Andro 2: Fampiofanana tsy tapaka
Andro 3: 4 kilaometatra - 3/1 mandingana / mandeha
Andro 4: 9 kilaometatra (maharitra ela) - 3/1 mandingana / mandeha
Andro 5: 3 kilaometatra EZ (fitsangatsanganana mandeha)
Week 8:
Andro 1: 4 kilaometatra - 3/1 fandehanana mandeha / mandeha
Andro 2: Fampiofanana miampita
Andro 3: 3 kilaometatra 3/1 mandehandeha / mandeha
Andro 4: 10 kilaometatra (maharitra ela) - 3/1 fandaharana / mandeha
Andro 5: 3 kilaometatra EZ (fitsangatsanganana mandeha)
Week 9:
Andro 1: 5 kilaometatra - 3/1 fandehanana mandeha / mandeha
Andro 2: Fampiofanana miampita
Andro 3: 4 kilaometatra - 3/1 mandingana / mandeha
Andro 4: 12 kilaometatra (lava lava) - 3/1 mandehandeha / mandehandeha
Andro 5: 3 mi EZ (fitsangatsanganana mandeha)
Week 10:
Andro 1: 4 kilaometatra - 3/1 fandehanana mandeha / mandeha
Andro 2: 3 kilaometatra - 3/1 fandehanana mandeha / mandeha
Andro 3: Fampiofanana miampita
Andro 4: 8 mi (maharitra ela) - 3/1 mandingana / mandeha
Andro 5: 3 mi EZ (fitsangatsanganana mandeha)
Week 11:
Andro 1: Fampiofanana miampita
Andro 2: 3 kilaometatra- / run / walk intervals
Andro 3: Fampiofanana miampita
Andro 4: 14 kilaometatra (lava lava) - 3/1 mandehandeha / mandeha
Andro 5: 2,5 maily (fitsangatsanganana mandeha)
Herinandro 12:
Andro 1: 4 kilaometatra - 3/1 fandehanana mandeha / mandeha
Andro 2: Fampiofanana miampita
Andro 3: 3 kilaometatra 3/1 mandehandeha / mandeha
Andro 4: 10 kilaometatra (maharitra ela) - 3/1 fandaharana / mandeha
Andro 5: 3 kilaometatra (fitsangatsanganana mandeha)
Herinandro 13:
Andro 1: 4 kilaometatra - 3/1 fandehanana mandeha / mandeha
Andro 2: Fampiofanana miampita
Andro 3: 3 kilaometatra 3/1 mandehandeha / mandeha
Andro 4: 15 kilaometatra (lava lava) - 3/1 mandingana / mandeha
Andro 5: 3 kilaometatra (fitsangatsanganana mandeha)
Week 14:
Andro 1: 4 kilaometatra - 3/1 fandehanana mandeha / mandeha
Andro 2: Fampiofanana miampita
Andro 3: 3 kilaometatra 3/1 mandehandeha / mandeha
Andro 4: 10 kilaometatra (maharitra ela) - 3/1 fandaharana / mandeha
Andro 5: 3 kilaometatra (fitsangatsanganana mandeha)
Week 15:
Andro 1: 4 kilaometatra - 3/1 fandehanana mandeha / mandeha
Andro 2: Fampiofanana miampita
Andro 3: 4 kilaometatra 3/1 mandehandeha / mandeha
Andro 4: 16 kilaometatra (maharitra ela) - 3/1 fandaharana / mandeha
Andro 5: 3 kilaometatra (fitsangatsanganana mandeha)
Week 16:
Andro 1: 4 kilaometatra - 3/1 fandehanana mandeha / mandeha
Andro 2: Fampiofanana miampita
Andro 3: 3 kilaometatra 3/1 mandehandeha / mandeha
Andro 4: 12 kilaometatra (lava lava) - 3/1 mandehandeha / mandehandeha
Andro 5: 2,5 maily (fitsangatsanganana mandeha)
Week 17:
Andro 1: 4 kilaometatra - 3/1 fandehanana mandeha / mandeha
Andro 2: Fampiofanana miampita
Andro 3: 3 kilaometatra 3/1 mandehandeha / mandeha
Andro 4: 18-20 kilaometatra (lava lava) - 3/1 mandehandeha / mandehandeha
Andro 5: 2,5 maily (fitsangatsanganana mandeha)
Herinandro 18:
Andro 1: 4 kilaometatra - 3/1 fandehanana mandeha / mandeha
Andro 2: Fampiofanana miampita
Andro 3: 3 kilaometatra 3/1 mandehandeha / mandeha
Andro 4: 12 kilaometatra (lava lava) - 3/1 mandehandeha / mandehandeha
Andro 5: 2,5 maily (fitsangatsanganana mandeha)
Herinandro 19:
Andro 1: Fampiofanana miampita
Andro 2: 3 kilaometatra- / run / walk intervals
Andro 3: Fampiofanana miampita
Andro 4: 6 kilaometatra (maharitra ela) - 3/1 mandingana / mandeha
Andro 5: 2,5 maily (fitsangatsanganana mandeha)
Week 20 :
Andro 1: 3 kilaometatra - 3/1 mandingana / mandeha
Andro 2: 20 minitra - 3/1 mandingana / mandeha
Andro 3 (andro alohan'ny hazakazaka): Mandehana 20 minitra
Andro 4: RACE!