Marathon Training Plan
Create a personalized marathon training plan based on fitness level and race date.
Marathon Training Plan
Follow the plan consistently. Rest and recovery are as important as training days.
Jenga utimamu wako wa mbio za marathoni ukitumia jenereta yetu ya Mpango wa Mafunzo ya Marathon. Chagua kiwango chako cha uzoefu na muda wa kupokea ratiba ya mafunzo iliyopangwa na umbali wa kila wiki unaoendelea.
Key Features
Viwango vya mafunzo ya mwanzo na ya kati
Muda wa mafunzo unaobadilika (wiki 12-20)
Ongezeko linaloendelea la umbali
Ujumuishaji wa wiki ya uokoaji
Ratiba ya maendeleo ya muda mrefu
Violezo vilivyoundwa vya mafunzo
Mpango wa Mafunzo ya Marathon
Chagua Kiwango Chako
Chagua mwanzilishi ikiwa huna uzoefu wa mbio za marathoni, kati ikiwa umekimbia marathoni
Chagua Muda wa Mafunzo
Chagua wiki 12, 16, au 20 kulingana na muda unaopatikana wa mafunzo
Tengeneza Mpango
Bofya Tengeneza Mpango ili kuunda ratiba yako iliyobinafsishwa
Kagua Ratiba ya Kila Wiki
Angalia muda mrefu unaopendekezwa, jumla ya umbali wa kila wiki na uzingatiaji kwa kila wiki
Fuata Mafunzo Yanayoendelea
Ongeza mkazo wa mafunzo hatua kwa hatua kwa manufaa ya siha
Use Cases
Kujitayarisha kwa marathon yako ya kwanza
Mafunzo ya kuboresha mbio za marathon
Kujenga muundo wa mafunzo ya utaratibu
Upangaji unaoendelea wa kuongeza maili
Ratiba ya wiki ya uokoaji
Maandalizi ya utayari wa siku ya mbio
Frequently Asked Questions
Ninapaswa kukimbia kiasi gani kwa wiki?
Wanaoanza maili 15-25 kwa wiki, kati ya maili 25-40 kwa wiki kulingana na uzoefu.
Kwa nini wiki za kupona?
Wiki za ahueni (umbali uliopunguzwa) huruhusu urekebishaji na kuzuia jeraha la matumizi kupita kiasi.
Muda mrefu unapaswa kuwa wa muda gani?
Jenga hatua kwa hatua hadi maili 18-20, ukifikia wiki 3-4 kabla ya siku ya mbio.
Taper ni nini?
Taper hupunguza maili wiki 2-3 kabla ya mbio ili kuruhusu ahueni kamili na utimamu wa kilele.
Tool Information
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