Ity fandaharam-pivoarana seminera mandritra ny 12 herinandro ity dia natao hanampiana anao hihazakazaka / hanohy ny hazakazaka marathon (13.1 miles). Mba hanombohana ity drafitra ity, dia tokony ho nihazakazaka / nandeha nandritra ny roa volana farafahakeliny ianao ary tokony hanana kilometatra eo amin'ny 8-10 kilaometatra isan-kerinandro. Raha toa ianao ka tsy vaovao amin'ny hazakazaka ary toa tsy dia mora loatra ity fandaharam-pianarana ity, andramo ny fandaharam-pampianarana fanofana marathon hanomboka .
Na mahita maromaro fanofana marathon maromaro.
Ity fandaharam-pampianarana fanombohana ity dia fandaharam-pandaharana / fandehanana , ka ny fampiharana ny fampiofanana momba ny fampisehoana dia aseho amin'ny faran'ny fandehanana / mandeha. Ny isa voalohany dia aseho amin'ny isa-minitra handosirana ary ny isa faharoa dia ny fandehanana mandeha. Noho izany, ohatra, 1/3 midika hoe mihazakazaka mandritra ny 3 minitra, dia mandehana ao anatin'ny 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.
Fanamarihana momba 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. Mety ho tianao ny hanao ny hazakazaka lavitra anao amin'ny asabotsy na alahady rehefa hahazo fotoana bebe kokoa ianao.
Herinandro 1:
Andro 1: 2 kilaometatra - 2/1 fandehanana mandeha / mandeha
Andro 2: 2.5 kilaometatra - 2/1 fandehanana mandeha / mandeha
Andro 3: 3 kilaometatra (maharitra ela) - 2/1 fifandimbiasana / mandehandeha
Andro 4: 2 mandeha an-tongotra miverina
Week 2:
Andro 1: 2 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: 2.5 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: 2.5 kilaometatra - 3/1 mandingana / mandeha
Andro 2: Fampiofanana miampita
Andro 3: 3 kilaometatra - 3/1 mandingana / mandeha
Andro 4: 5 kilaometatra (long run) - 3/1 fandaharana / mandeha
Andro 5: 2 kilaometatra (fitsangatsanganana mandeha)
Week 5:
Andro 1: 3 kilaometatra - 3/1 mandingana / mandeha
Andro 2: Fiofanana mifampitohy - 3/1 fandaharana / fandehanana mandeha
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: 11 kilaometatra (maharitra ela) - 3/1 mandingana / mandeha
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: 12 mi (lava be) - 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: 5 kilaometatra (long run) - 3/1 fandaharana / mandeha
Andro 5: 2,5 maily (fitsangatsanganana mandeha)
Herinandro 12: Andro 1: 2 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!