Nyob zoo. Koj tuaj yeem nyeem txog thawj tus ntawm no: Thawj hnub ntawm kev npaj rau ib nrab marathon thiab marathon. Cia kuv nco koj tias lub hom phiaj yog txhawm rau txhim kho ib nrab marathon tshwm sim los ntawm 1.16.56, uas tau qhia thaum lub Kaum Ib Hlis 2015 txog 1,11.00, hauv ib xyoos. Thiab, raws li, qhov ua tiav ntawm cov marathon yuav tsum tau ua kom zoo dua 2 teev 37 feeb.
Cov haujlwm tau muab faib ua 3-lub lis piam (21 hnub) mus ncig. Ib lub lis piam muaj 11 workouts. Ib hnub tag nrho ntawm kev so, thiab lwm hnub nrog ib qho kev tawm tsam. So lub hnub suav nrog 2 kev ua haujlwm ib hnub. Raws li, Tuesday yog ib qho workout. Hnub Saturday yog ib hnub so tag nrho.
Hnub ob. Hnub Tuesday. Qhov Kev Pab:
Pace hla 15 km. Qhov yuav tsum tau ua ceev yog 3.45 feeb toj ib mais.
Hnub peb. Hnub Wednesday. Qhov Kev Pab:
Sawv ntxov - Kev tawm dag zog lub cev rau txhua pawg neeg mob.
Yav tsaus ntuj - 15 km qeeb qeeb nrog kev cob qhia txog qee yam ntawm kev khiav haujlwm.
Hnub ob. Sijhawm Hla.
Tom qab ua yeeb yam ntau jumps nce toj, lub plab hlaub nqaij pob txha rau sab hauv lub cev, vim tias lawv tsis tau txais lub nra ntawd rau ob peb lub hlis. Yog li ntawd, lub cim ntoo khaub lig tau cog lus tias yuav nyuaj. Cov tshaj tawm nrawm yog 3.45 feeb ib mais, uas yog qeeb qeeb dua qhov xav tau nrawm rau marathon los ntawm kev cuam tshuam ntawm 2.37.
Hla khiav yav tav su thaum 16.00.
Pluag mov - noj tshais ntawm 8.30 - pilaf nrog nqaij nyuj. Tom qab 2 teev, ib qho khoom noj txom ncauj me me - tshuaj yej nrog tus xyoob. Noj su ntawm 13.00 - pasta ua ib qhov chaw cov carbohydrates rau qhov kev sib tw. Noj hmo - pilaf nrog nqaij nyuj.
Nyob ntawm seb koj cov khoom noj zom zom kom zom mov zoo li cas, noj 2-3 teev ua ntej pib ua haujlwm hnyav. Hauv kuv qhov, Kuv sim noj hauv 3 teev, vim tias nyob rau lub sijhawm tsawg dua cov zaub mov tsis muaj sijhawm yuav tsum muaj kev zom kom meej thiab kev tsis xis nyob yog qhov pib thaum pib ua haujlwm.
Qhov kev ncua deb ntawm tus ntoo khaub lig muaj 3 tsib kis lus mev. Thawj thiab thib peb dhau raws asphalt thiab paving slabs. Thib ob ntawm lub primer.
Thawj 5 km kis tau raws nraim li lub sijhawm teev tseg - 18.45. Hauv ntu thib ob, Kuv yuav tsum tau khiav los ntawm av nkos, uas tsim cov khoom hnyav tsim ntawm lub xib taws.
Ntxiv rau, muaj tus swb ntawm 800 metres ntawm txoj kev, yog li qhov nrawm poob qis, thiab nce mus txog 3.51. Vim hais tias ntawm no, Kuv yuav tsum khiav qhov kawg 5 km. Lub sijhawm tag nrho 56.38. Qhov nruab nrab ceev 3.46 ib mais. Kuv yuav luag daws nrog lub luag haujlwm, txawm tias nws nyuaj heev rau kev khiav tom qab ntau lub jumps. Ob txhais ceg tsuas yog dhia mus txog 10 mais.
Hnub peb. GPP thiab qeeb hla.
Thaum sawv ntxov. OFP. Ntawm 10.00
Cov Pluas Noj: Noj tshais ntawm 8.00, buckwheat porridge. Tom qab thawj zaug ua haujlwm, tshuaj yej nrog qhob cij thiab hau qe. Noj su ntawm 13.00 - nplej zom. Noj hmo ntawm 17.30 - qos yaj ywm kib.
Nyob rau theem no, Kuv ua kev tawm dag zog lub zog tshwj xeeb rau cov kev qhia ua ntej, tsis muaj ntau tus rov ua dua thiab nrog ib txwm so ntawm kev tawm dag zog.
Kuv khaws cov ce tawm rau tag nrho cov leeg mob. Uas yog: nias sib ntswg - 40 zaug; taug kev ntawm kev txhawb nqa, 25 cm siab - 2 feeb; Rov qab nias - 20 zaug; khiav yam tsis muaj qhov hnyav ntxiv - 2 feeb; viav vias nrog lub kettlebell 24 kg (viav vias) - 30 zaug; nce siab ntawm tus ncej puab hauv qhov chaw - 2 min; Pistol - 15 rau txhua txhais ceg.
Tus so ntawm kev tawm dag zog yog 10 txog 30 vib nas this, nyob ntawm qhov siv ntawm kev tawm dag zog. Raws li koj tuaj yeem pom, cov kev tawm dag zog tsis yog qhov nyuaj, tab sis lawv koom nrog yuav luag txhua cov leeg nqaij, nrog rau kev zam ntawm caj npab. Kuv yuav muaj kev tawm dag zog tes hauv 21-hnub tom ntej lub caij ntuj no.
Ua tiav ob koob. Cov khoom tiav tag nrho, suav nrog sov thiab txias rau lub sijhawm, siv sijhawm tsis tshaj 40 feeb.
Yav tsaus ntuj. Qeeb hla qeeb 15 km. 16,00
Qeeb hla qeeb 15 km. Lub sijhawm xav tau yog 4.20 nyob rau ib mais.
Lub hom phiaj yog rov qab los ntawm kev tawm dag zog dav dav thiab ntu hla kev. Txoj haujlwm yog kom khiav ntawm qhov ceev ntawm 4.20 ib mais. Nws yooj yim khiav. Ntawm qhov kev ncua deb kuv txiav txim siab ua haujlwm tawm cadence thiab xub pwg ua haujlwm. Lossis theej, nco ntsoov tias lub xub pwg tsis txav thaum khiav. Raws li kuv tau sau rau hauv tsab ntawv ceeb toom dhau los, Kuv sim xaiv 1-2 cov ntsiab lus ntawm cov txheej txheem ntawm txhua tus ntoo khaub lig qeeb thiab tsom rau nws. Yuav coj nws mus rau automatism.
Hmoov tsis zoo, tom qab 11 mais hnyav thiab tau los nag pib los. Kuv tau ua kom nrawm dua me ntsis kom lub cev tsis txhob poob qis. Tag nrho cov sijhawm - 1 h 3 m 21 s. Ib mais twg yog 4.13 vim tias kawg kis 4 km, uas yuav tsum tau nce ceev.
