Har bir daraja uchun treyda yugurish o'quv rejalari
Arduua ning xilma-xil tanlovini taklif etadi ekspertlar tomonidan ishlab chiqilgan trek yugurish o'quv rejalaridan boshlab 5K dan 100 milyagacha.
Siz a boshlang'ich iz yuguruvchisi yoki raqobatbardosh ultra-trail sportchisi, bizning tuzilgan dasturlarimiz (8 dan 48 haftagacha) chidamlilik, kuch va izga xos ko'nikmalarni shakllantirish uchun mo'ljallangan.
Professional murabbiylar tomonidan ishlab chiqilgan va TrainingPeaks bilan uzluksiz integratsiyalashgan bizning rejalarimiz yugurish, kuch mashqlari, harakatchanlik, poyga va tiklanish strategiyalarini o‘z ichiga olgan yaxlit yondashuvni o‘z ichiga oladi.
Biz bilan tanishib chiqing oldindan tayyorlangan trekda yugurish o'quv rejalarining to'liq ro'yxati Quyida.
Ko'proq ma'lumot uchun shaxsiylashtirilgan va moslashtirilgan yondashuv, bizning tekshirib ko'ring Shaxsiy murabbiylik rejalari.
Nima uchun tanlaysiz? Arduua Trening rejalari?
- Keng qamrovli diapazon: 5k dan 100 milyagacha bo'lgan masofalar uchun mavjud rejalar.
- Mutaxassis murabbiyligi: Professional yugurish bo'yicha murabbiylar tomonidan ishlab chiqilgan.
- Moslashuvchan muddatlar: Dasturlar 8 haftadan 48 haftagacha.
- Ko'nikmalarga asoslangan darajalar: Boshlang'ich, O'rta va Raqobatchi rejalar o'rtasida tanlang.
- TrainingPeaks integratsiyasi: TrainingPeaks ilovasi orqali rejangizga muammosiz kiring.
- Barkamol yondashuv: Mashqlar yugurish, kuch mashqlari, harakatlanish mashqlari va cho'zish tartiblarini o'z ichiga oladi.
Noyob trening yondashuvi
- Vaqtga asoslangan yugurish: Mashg'ulotlar masofaga emas, balki vaqtga qaratilgan.
- Yurak urish tezligiga asoslangan intensivlik: Yurak urish tezligi monitoringi asosida intensivlik darajalari bilan samarali mashq qiling.
- Kompleks mashqlar: Chidamlilik mashqlari, intervalli mashg'ulotlar, kuch mashqlari, harakatchanlik ishi va tiklanish strategiyalarini o'z ichiga oladi.
- Davrlashtirish va o'qitish bosqichlari: Turli xil o'quv bosqichlari bilan tuzilgan, ilmiy asoslangan yondashuvga amal qiling. Bizning Yillik reja va o'qitish metodikasi Qo'shimcha ma'lumot olish uchun.
Qisqa muddatli treyning rejalari
- 10k Trail Running Trening rejasi - Boshlang'ich, 8, 12, 16, 20, 24 haftalar
- 10k Trail Running Trening rejasi - O'rta, 8, 12, 16, 20, 24 haftalar
- 10k Trail Running Trening rejasi - Raqobatbardosh, 8, 12, 16, 20, 24 haftalar
- 15k Trail Running Trening rejasi - Boshlang'ich, 8, 12, 16, 20, 24 haftalar
- 15k Trail Running Trening rejasi - O'rta, 8, 12, 16, 20, 24 haftalar
- 15k Trail Running Trening rejasi - Raqobatbardosh, 8, 12, 16, 20, 24 haftalar
Yarim Marafon Trail Trening rejalari
- 20k Trail Running Trening rejasi - Boshlang'ich, 12, 16, 20, 24, 28, 32 haftalar
- 20k Trail Running Trening rejasi - O'rta, 12, 16, 20, 24, 28, 32 haftalar
- 20k Trail Running Trening rejalari - Raqobatbardosh, 12, 16, 20, 24, 28, 32 haftalar
- 25k Trail Running Trening rejasi - Boshlang'ich, 12, 16, 20, 24, 28, 32 haftalar
- 25k Trail Running Trening rejasi - O'rta, 12, 16, 20, 24, 28, 32 haftalar
- 25k Trail Running Trening rejasi - Raqobatbardosh, 12, 16, 20, 24, 28, 32 haftalar
- 30k Trail Running Trening rejasi - Ajam, 12, 16, 20, 24, 28, 32 haftalar
- 30k Trail Running Trening rejasi - O'rta, 12, 16, 20, 24, 28, 32 haftalar
- 30k Trail Running Trening rejasi - Raqobatbardosh, 12, 16, 20, 24, 28, 32 haftalar
- 35k Trail Running Trening rejasi - Boshlang'ich, 12, 16, 20, 24, 28, 32 haftalar
- 35k Trail Running Trening rejasi - O'rta, 12, 16, 20, 24, 28, 32 haftalar
- 35k Trail Running Trening rejasi - Raqobatbardosh, 12, 16, 20, 24, 28, 32 haftalar
Trail Marafoni Trening rejalari
- 40k Trail Running Trening rejasi - Boshlang'ich, 16, 20, 24, 28, 32, 36, 40, 44, 48 haftalar
- 40k Trail Running Trening rejasi - O'rta, 16, 20, 24, 28, 32, 36, 40, 44, 48 haftalar
- 40k Trail Running Trening rejasi - Raqobatbardosh, 16, 20, 24, 28, 32, 36, 40, 44, 48 haftalar
- Trail Marafoni Trening rejasi - Boshlang'ich, 16, 20, 24, 28, 32, 36, 40, 44, 48 haftalar
- Trail Marafoni Trening rejasi - O'rta, 16, 20, 24, 28, 32, 36, 40, 44, 48 haftalar
- Trail Marafoni Trening rejasi - Raqobatbardosh, 16, 20, 24, 28, 32, 36, 40, 44, 48 haftalar
- Tog' marafonining o'quv rejasi - boshlang'ich, 16, 20, 24, 28, 32, 36, 40, 44, 48 haftalar
- Tog' marafoni o'quv rejasi - O'rta, 16, 20, 24, 28, 32, 36, 40, 44, 48 haftalar
- Tog' marafoni o'quv rejasi - raqobatbardosh, 16, 20, 24, 28, 32, 36, 40, 44, 48 haftalar
- 50k Trail Running Trening rejasi - Boshlang'ich, 16, 20, 24, 28, 32, 36, 40, 44, 48 haftalar
- 50k Trail Running Trening rejasi - O'rta, 16, 20, 24, 28, 32, 36, 40, 44, 48 haftalar
- 50k Trail Running Trening rejasi - Raqobatbardosh, 16, 20, 24, 28, 32, 36, 40, 44, 48 haftalar
Ultra Trail Trening rejalari
- 50 Miles Trail Running Trening rejasi - Boshlang'ich, 24, 28, 32, 36, 40, 44, 48 haftalar
- 50 Miles Trail Running Trening rejasi - O'rta, 24, 28, 32, 36, 40, 44, 48 haftalar
- 50 Miles Trail Running Trening rejasi - Raqobatbardosh, 24, 28, 32, 36, 40, 44, 48 haftalar
- 100k Trail Running Trening rejasi - Boshlang'ich, 24, 28, 32, 36, 40, 44, 48 haftalar
- 100k Trail Running Trening rejasi - O'rta, 24, 28, 32, 36, 40, 44, 48 haftalar
- 100k Trail Running Trening rejasi - Raqobatbardosh, 24, 28, 32, 36, 40, 44, 48 haftalar
- 100 Miles Trail Running Trening rejasi - Boshlang'ich, 24, 28, 32, 36, 40, 44, 48 haftalar
- 100 Miles Trail Running Trening rejasi - O'rta, 24, 28, 32, 36, 40, 44, 48 haftalar
- 100 Miles Trail Running Trening rejasi - Raqobatbardosh, 24, 28, 32, 36, 40, 44, 48 haftalar
Vertikal K Sky Race Trening rejalari
- Vertikal K o'quv rejalari - boshlang'ich, 8, 12, 16, 20, 24 haftalar
- Vertikal K o'quv rejalari - O'rta, 8, 12, 16, 20, 24 haftalar
- Vertikal K o'quv rejalari - raqobatbardosh, 8, 12, 16, 20, 24 haftalar
Sky Race Trening rejalari
- Sky Race 20k Trening rejasi - Boshlang'ich, 12, 16, 20, 24, 28, 32 haftalar
- Sky Race 20k o'quv rejasi - O'rta, 12, 16, 20, 24, 28, 32 haftalar
- Sky Race 20k o'quv rejasi - Raqobatbardosh,12, 16, 20, 24, 28, 32 haftalar
- Sky Marathon Trening rejasi - Boshlang'ich ,12, 16, 20, 24, 28, 32 haftalar
- Osmon Marafoni O'quv rejasi - O'rta, 12, 16, 20, 24, 28, 32 haftalar
- Sky Marathon Trening rejasi - Raqobatbardosh,12, 16, 20, 24, 28, 32 haftalar
Ko'proq shaxsiylashtirilgan yondashuvni qidiryapsizmi?
Agar siz ko'proq narsani afzal ko'rsangiz individual va shaxsiy yondashuv yugurish sayohatingizga, biz o'rganishni tavsiya qilamiz murabbiylik paketlari: Arduua Trail Running Trenning Onlayn
Tajribali murabbiylarimiz beradi shaxsiy ta'lim, doimiy qo'llab-quvvatlash va moslashtirilgan tuzatishlar yugurish maqsadlaringizga yanada samarali erishishga yordam beradi.
Sayohatingizni yuqori samaradorlikka erishish uchun boshlang Arduua's Trail Running o'quv dasturlari - har qanday poygada zabt etish uchun sizning yakuniy qo'llanmangiz!
Iltimos, iltimos katinka.nyberg@arduua.com har qanday savol uchun.
/Katinka Nyuberg, Arduua asoschisi