RunPlan APK – Training Plans | Couch to 5k to Marathon

Ukuze abagijimi bakhe futhi baphathe ukuqeqeshwa komuntu siqu okungu-5k kuya ku-marathon

RunPlan
I-RunPlan ikusiza ukuthi uhlele ikhalenda lakho lomjaho nokuqeqeshwa. Uma usetshenziswa njengomqeqeshi womuntu siqu wokugijima ungakhetha uhlelo lomuntu siqu lokuqeqesha i-marathon noma uhlelo lokuqeqesha lwe-5k. Uma usaqala zama icebo le-Couch to 5k. Gcina ikhalenda lakho lomjaho lisesikhathini samanje!

Izinhlanga
Mangaki amaviki ngaphambi komjaho wakho olandelayo? Engeza imijaho, izivivinyo zesikhathi noma imicimbi yakho ye-parkrun ehleliwe ohlelweni lwakho ukuze ube nendawo elula ongaya kuyo futhi ubone uhlu lwakho lwemijaho futhi uthole ukubala wehle kuze kube yidethi. Gcwalisa isikhathi esiqondisiwe futhi sizokukhombisa ijubane elidingekayo ukuze ushaye ngaleso sikhathi. Engeza ulwazi olwengeziwe njengesikhathi sokuqala komjaho noma indawo njengoba kudingeka. Uzobona umjaho wakho olandelayo ekhasini eliyisiqalo. Khetha u-5k, u-10k, i-half marathon, i-marathon noma kungenjalo faka elakho ibanga lomjaho wangokwezifiso.

sessions
Uhlu lwakho lwamaseshini asebenzayo luyisici esiyinhloko sohlelo lokusebenza. Lapha sinemininingwane ebalulekile yokugijima kwakho njengokufudumala, isethi eyinhloko, ukupholisa phansi kanye nedethi ehambisana nohlobo lokuqeqeshwa kanye nenani elilinganiselwe lebanga. Ibanga elilinganiselwe lisetshenziselwa ukubala imayela lakho lokugijima langeviki lonke, okuhlanganisa namabanga omjaho, aboniswa phezu kwesikrini. Lokhu kufanele kusize ukuhlela umthwalo weviki ozwakalayo. Londoloza izifanekiso ukuze ugweme ukufaka njalo ulwazi olufanayo.

Plans
Yakha icebo lakho lokugijima noma ubambeke kolunye lwethu. Izinhlelo zokuqeqesha zokugijima eziqondene nawe ziyatholakala kuwo wonke amazinga abagijimi. Khetha kusukela ku-Couch ukuya ku-5k, Uhlelo Lokuthuthukisa, Uhlelo Lokuqeqesha olu-5k kanye Nohlelo Lokuqeqesha Lwe-Marathon. I-Couch ukuya ku-5k izokwenza ukuthi uqalise ngohlelo olujwayelekile lokugijima olukuthatha usuka enhlanganisweni yokugijima nokuhamba ngezinyawo, kufika emaminithini angu-30 wokugijima okuzinzile futhi olungele ukuthatha i-parkrun yangakini. Uhlelo lokuqeqesha lomthuthukisi lwakha ukusuka emigijini emi-2 ngeviki ukuya kwemigijimo emi-4 ngeviki futhi lwenzelwe wena ngokusekelwe ekugijimeni kwakho kwamanje okungu-5k. Kukhona futhi ibhulokhi yokuqeqesha ephindaphindwayo yamaviki ama-4 elungele wonke amazinga kubagijimi abajwayele ukugijima njalo futhi abafuna ukwengeza uhlaka oluthile ekuqeqesheni kwabo. Lolu hlelo luhle futhi ekuqeqesheni i-10k, ukuqeqeshwa kwe-half marathon noma ukuqeqeshwa kwe-marathon. Ukuze uthole uhlelo lwesikhathi eside zama uhlelo lokuqeqeshwa kwe-marathon olwakha ijubane eliqondiwe lomjaho emasontweni ayi-16.

Connections
Xhuma nabanye abasebenzisi be-RunPlan. Lokhu kukuvumela ukuthi ubuke uhlu olugcwele lwemijaho abahlose ukuyigijima kanye nemininingwane yeseshini yabo yokuqeqeshwa elandelayo. Kopisha umjaho kusuka ohlelweni lwabo lokuqeqesha lokugijima uwufake ohlelweni lwakho. Lesi sici sikwenza ukwazi ukubona ngokushesha lokho abangani bakho abakuhlelile, mhlawumbe ngombono wokubajoyina kuseshini yabo elandelayo yokuqeqeshwa noma umjaho.

Isebenzisa Izinhlelo zokusebenza zakho