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O‘rta daraja · 18 hafta · haftasiga 4 marta yugurish

Birinchi marafon (42,2 km)

18 haftalik birinchi marafon dasturi: haftasiga 4 yugurish, uzoq yugurish 32 km gacha, har 3–4 haftada yengillashtirilgan hafta va 3 haftalik taper.

Kimlar uchun: Yarim marafonni tugatgan bo‘lish yoki so‘nggi 2–3 oyda haftasiga 30–40 km yugurish (uzoq yugurish kamida 13–15 km).

Rejani poyga sanasiga moslang

yoki

Tozalash

Poyga: Toshkent xalqaro marafoni 2027 — 4 aprel 2027, yakshanba

Mashg‘ulotni 30 noyabr 2026, dushanba kuni boshlang.

Haftalar bo‘yicha

1 1-hafta Asos: to‘rt yugurish, uzoq yugurish 13 km
  1. dush, 30 noy Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  2. sesh, 1 dek Yengil yugurish

    Oson yugurish · 7 km

    7 km oson temp, gaplasha oladigan darajada.

  3. chor, 2 dek Qo‘shimcha mashq

    Kross-trening · 40 daq

    40 daqiqa zarbasiz kardio: velosiped, suzish, elliptik trenajyor yoki tez yurish — oson temp, gaplasha oladigan darajada. Keyin 10–15 daqiqa kuch mashqlari: o‘tirib-turish (squat), hamla (lunge), ko‘prikcha, planka — har biri 2 × 10–12 marta yoki 2 × 30 s.

  4. pay, 3 dek Yengil yugurish

    Oson yugurish + tezlashuvlar · 8 km

    8 km oson temp, gaplasha oladigan darajada. Oxirida 6 × 20 s yengil tezlashuv (erkin, zo‘riqmasdan, tezlikni asta oshirib), orasida 60 s yurish.

  5. jum, 4 dek Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  6. shan, 5 dek Yengil yugurish

    Oson yugurish · 5 km

    5 km oson temp, gaplasha oladigan darajada.

  7. yak, 6 dek Uzoq yugurish

    Uzoq yugurish · 13 km

    13 km oson temp, gaplasha oladigan darajada — tezlik emas, masofa muhim. Suv oling.

2 2-hafta Fartlek, uzoq yugurish 15 km
  1. dush, 7 dek Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  2. sesh, 8 dek Yengil yugurish

    Oson yugurish · 8 km

    8 km oson temp, gaplasha oladigan darajada.

  3. chor, 9 dek Qo‘shimcha mashq

    Kross-trening · 40 daq

    40 daqiqa zarbasiz kardio: velosiped, suzish, elliptik trenajyor yoki tez yurish — oson temp, gaplasha oladigan darajada. Keyin 10–15 daqiqa kuch mashqlari: o‘tirib-turish (squat), hamla (lunge), ko‘prikcha, planka — har biri 2 × 10–12 marta yoki 2 × 30 s.

  4. pay, 10 dek Intervallar

    Fartlek · 8 km

    Jami 8 km. 10 daqiqa oson yugurib qiziting, so‘ng 8 × 1 daq tezroq, lekin bemalol, orasida 2 daq oson yugurish; qolgan masofani oson temp bilan yugurib, sovuting.

  5. jum, 11 dek Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  6. shan, 12 dek Yengil yugurish

    Oson yugurish · 6 km

    6 km oson temp, gaplasha oladigan darajada.

  7. yak, 13 dek Uzoq yugurish

    Uzoq yugurish · 15 km

    15 km oson temp, gaplasha oladigan darajada — tezlik emas, masofa muhim. Suv oling.

3 3-hafta Birinchi temp, uzoq yugurish 16 km
  1. dush, 14 dek Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  2. sesh, 15 dek Yengil yugurish

    Oson yugurish · 8 km

    8 km oson temp, gaplasha oladigan darajada.

  3. chor, 16 dek Qo‘shimcha mashq

    Kross-trening · 40 daq

    40 daqiqa zarbasiz kardio: velosiped, suzish, elliptik trenajyor yoki tez yurish — oson temp, gaplasha oladigan darajada. Keyin 10–15 daqiqa kuch mashqlari: o‘tirib-turish (squat), hamla (lunge), ko‘prikcha, planka — har biri 2 × 10–12 marta yoki 2 × 30 s.

  4. pay, 17 dek Temp yugurish

    Temp yugurish · 9 km

    Jami 9 km. 10 daqiqa oson yugurib qiziting, so‘ng 2 × 10 daq (qulay-qiyin temp: to‘liq gaplasha olmaysiz, faqat qisqa jumlalar), orasida 3 daq oson yugurish; qolgan masofani oson temp bilan yugurib, sovuting.

  5. jum, 18 dek Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  6. shan, 19 dek Yengil yugurish

    Oson yugurish · 6 km

    6 km oson temp, gaplasha oladigan darajada.

  7. yak, 20 dek Uzoq yugurish

    Uzoq yugurish · 16 km

    16 km oson temp, gaplasha oladigan darajada — tezlik emas, masofa muhim. Suv oling. Har 30–40 daqiqada suv va uglevod (gel, xurmo yoki mayiz) oling — start kunidagi ovqatlanishni mashq qiling.

4 4-hafta Yengillashtirilgan hafta
  1. dush, 21 dek Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  2. sesh, 22 dek Yengil yugurish

    Oson yugurish · 6 km

    6 km oson temp, gaplasha oladigan darajada.

  3. chor, 23 dek Qo‘shimcha mashq

    Kross-trening · 30 daq

    30 daqiqa zarbasiz kardio: velosiped, suzish, elliptik trenajyor yoki tez yurish — oson temp, gaplasha oladigan darajada.

  4. pay, 24 dek Yengil yugurish

    Oson yugurish + tezlashuvlar · 7 km

    7 km oson temp, gaplasha oladigan darajada. Oxirida 6 × 20 s yengil tezlashuv (erkin, zo‘riqmasdan, tezlikni asta oshirib), orasida 60 s yurish.

  5. jum, 25 dek Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  6. shan, 26 dek Yengil yugurish

    Oson yugurish · 5 km

    5 km oson temp, gaplasha oladigan darajada.

  7. yak, 27 dek Uzoq yugurish

    Uzoq yugurish · 12 km

    12 km oson temp, gaplasha oladigan darajada — tezlik emas, masofa muhim. Suv oling.

5 5-hafta Marafon tempini tanish, uzoq yugurish 18 km
  1. dush, 28 dek Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  2. sesh, 29 dek Yengil yugurish

    Oson yugurish · 8 km

    8 km oson temp, gaplasha oladigan darajada.

  3. chor, 30 dek Qo‘shimcha mashq

    Kross-trening · 45 daq

    45 daqiqa zarbasiz kardio: velosiped, suzish, elliptik trenajyor yoki tez yurish — oson temp, gaplasha oladigan darajada. Keyin 10–15 daqiqa kuch mashqlari: o‘tirib-turish (squat), hamla (lunge), ko‘prikcha, planka — har biri 2 × 10–12 marta yoki 2 × 30 s.

  4. pay, 31 dek Temp yugurish

    Marafon tempida · 10 km

    Jami 10 km. 10 daqiqa oson yugurib qiziting, so‘ng 5 km marafon tempi: oson yugurishdan biroz tezroq, barqaror, jumla bilan gapira olasiz; qolgan masofani oson temp bilan yugurib, sovuting.

  5. jum, 1 yan Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  6. shan, 2 yan Yengil yugurish

    Oson yugurish · 6 km

    6 km oson temp, gaplasha oladigan darajada.

  7. yak, 3 yan Uzoq yugurish

    Uzoq yugurish · 18 km

    18 km oson temp, gaplasha oladigan darajada — tezlik emas, masofa muhim. Suv oling. Har 30–40 daqiqada suv va uglevod (gel, xurmo yoki mayiz) oling — start kunidagi ovqatlanishni mashq qiling.

6 6-hafta Intervallar, uzoq yugurish 20 km
  1. dush, 4 yan Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  2. sesh, 5 yan Yengil yugurish

    Oson yugurish · 9 km

    9 km oson temp, gaplasha oladigan darajada.

  3. chor, 6 yan Qo‘shimcha mashq

    Kross-trening · 45 daq

    45 daqiqa zarbasiz kardio: velosiped, suzish, elliptik trenajyor yoki tez yurish — oson temp, gaplasha oladigan darajada. Keyin 10–15 daqiqa kuch mashqlari: o‘tirib-turish (squat), hamla (lunge), ko‘prikcha, planka — har biri 2 × 10–12 marta yoki 2 × 30 s.

  4. pay, 7 yan Intervallar

    Intervallar · 10 km

    Jami 10 km. 10 daqiqa oson yugurib qiziting, so‘ng 5 × 3 daq (qiyin, lekin nazoratli: 2–3 so‘z ayta olasiz), orasida 2 daq sekin yugurish yoki yurish; qolgan masofani oson temp bilan yugurib, sovuting.

  5. jum, 8 yan Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  6. shan, 9 yan Yengil yugurish

    Oson yugurish · 6 km

    6 km oson temp, gaplasha oladigan darajada.

  7. yak, 10 yan Uzoq yugurish

    Uzoq yugurish · 20 km

    20 km oson temp, gaplasha oladigan darajada — tezlik emas, masofa muhim. Suv oling. Har 30–40 daqiqada suv va uglevod (gel, xurmo yoki mayiz) oling — start kunidagi ovqatlanishni mashq qiling.

7 7-hafta 20 daqiqalik temp, uzoq yugurish 22 km
  1. dush, 11 yan Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  2. sesh, 12 yan Yengil yugurish

    Oson yugurish · 9 km

    9 km oson temp, gaplasha oladigan darajada.

  3. chor, 13 yan Qo‘shimcha mashq

    Kross-trening · 45 daq

    45 daqiqa zarbasiz kardio: velosiped, suzish, elliptik trenajyor yoki tez yurish — oson temp, gaplasha oladigan darajada. Keyin 10–15 daqiqa kuch mashqlari: o‘tirib-turish (squat), hamla (lunge), ko‘prikcha, planka — har biri 2 × 10–12 marta yoki 2 × 30 s.

  4. pay, 14 yan Temp yugurish

    Temp yugurish · 11 km

    Jami 11 km. 10 daqiqa oson yugurib qiziting, so‘ng 20 daqiqa uzluksiz (qulay-qiyin temp: to‘liq gaplasha olmaysiz, faqat qisqa jumlalar); qolgan masofani oson temp bilan yugurib, sovuting.

  5. jum, 15 yan Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  6. shan, 16 yan Yengil yugurish

    Oson yugurish · 7 km

    7 km oson temp, gaplasha oladigan darajada.

  7. yak, 17 yan Uzoq yugurish

    Uzoq yugurish · 22 km

    22 km oson temp, gaplasha oladigan darajada — tezlik emas, masofa muhim. Suv oling. Har 30–40 daqiqada suv va uglevod (gel, xurmo yoki mayiz) oling — start kunidagi ovqatlanishni mashq qiling.

8 8-hafta Yengillashtirilgan hafta
  1. dush, 18 yan Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  2. sesh, 19 yan Yengil yugurish

    Oson yugurish · 7 km

    7 km oson temp, gaplasha oladigan darajada.

  3. chor, 20 yan Qo‘shimcha mashq

    Kross-trening · 30 daq

    30 daqiqa zarbasiz kardio: velosiped, suzish, elliptik trenajyor yoki tez yurish — oson temp, gaplasha oladigan darajada.

  4. pay, 21 yan Intervallar

    Fartlek · 8 km

    Jami 8 km. 10 daqiqa oson yugurib qiziting, so‘ng 6 × 1 daq tezroq, lekin bemalol, orasida 2 daq oson yugurish; qolgan masofani oson temp bilan yugurib, sovuting.

  5. jum, 22 yan Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  6. shan, 23 yan Yengil yugurish

    Oson yugurish · 5 km

    5 km oson temp, gaplasha oladigan darajada.

  7. yak, 24 yan Uzoq yugurish

    Uzoq yugurish · 15 km

    15 km oson temp, gaplasha oladigan darajada — tezlik emas, masofa muhim. Suv oling.

9 9-hafta Marafon tempida 6 km, uzoq yugurish 24 km
  1. dush, 25 yan Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  2. sesh, 26 yan Yengil yugurish

    Oson yugurish · 10 km

    10 km oson temp, gaplasha oladigan darajada.

  3. chor, 27 yan Qo‘shimcha mashq

    Kross-trening · 45 daq

    45 daqiqa zarbasiz kardio: velosiped, suzish, elliptik trenajyor yoki tez yurish — oson temp, gaplasha oladigan darajada. Keyin 10–15 daqiqa kuch mashqlari: o‘tirib-turish (squat), hamla (lunge), ko‘prikcha, planka — har biri 2 × 10–12 marta yoki 2 × 30 s.

  4. pay, 28 yan Temp yugurish

    Marafon tempida · 11 km

    Jami 11 km. 10 daqiqa oson yugurib qiziting, so‘ng 6 km marafon tempi: oson yugurishdan biroz tezroq, barqaror, jumla bilan gapira olasiz; qolgan masofani oson temp bilan yugurib, sovuting.

  5. jum, 29 yan Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  6. shan, 30 yan Yengil yugurish

    Oson yugurish · 7 km

    7 km oson temp, gaplasha oladigan darajada.

  7. yak, 31 yan Uzoq yugurish

    Uzoq yugurish · 24 km

    24 km oson temp, gaplasha oladigan darajada — tezlik emas, masofa muhim. Suv oling. Har 30–40 daqiqada suv va uglevod (gel, xurmo yoki mayiz) oling — start kunidagi ovqatlanishni mashq qiling.

10 10-hafta Uzoq yugurish 26 km
  1. dush, 1 fev Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  2. sesh, 2 fev Yengil yugurish

    Oson yugurish · 10 km

    10 km oson temp, gaplasha oladigan darajada.

  3. chor, 3 fev Qo‘shimcha mashq

    Kross-trening · 45 daq

    45 daqiqa zarbasiz kardio: velosiped, suzish, elliptik trenajyor yoki tez yurish — oson temp, gaplasha oladigan darajada. Keyin 10–15 daqiqa kuch mashqlari: o‘tirib-turish (squat), hamla (lunge), ko‘prikcha, planka — har biri 2 × 10–12 marta yoki 2 × 30 s.

  4. pay, 4 fev Temp yugurish

    Temp yugurish · 12 km

    Jami 12 km. 10 daqiqa oson yugurib qiziting, so‘ng 3 × 10 daq (qulay-qiyin temp: to‘liq gaplasha olmaysiz, faqat qisqa jumlalar), orasida 3 daq oson yugurish; qolgan masofani oson temp bilan yugurib, sovuting.

  5. jum, 5 fev Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  6. shan, 6 fev Yengil yugurish

    Oson yugurish · 7 km

    7 km oson temp, gaplasha oladigan darajada.

  7. yak, 7 fev Uzoq yugurish

    Uzoq yugurish · 26 km

    26 km oson temp, gaplasha oladigan darajada — tezlik emas, masofa muhim. Suv oling. Har 30–40 daqiqada suv va uglevod (gel, xurmo yoki mayiz) oling — start kunidagi ovqatlanishni mashq qiling.

11 11-hafta Yengillashtirilgan hafta
  1. dush, 8 fev Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  2. sesh, 9 fev Yengil yugurish

    Oson yugurish · 8 km

    8 km oson temp, gaplasha oladigan darajada.

  3. chor, 10 fev Qo‘shimcha mashq

    Kross-trening · 30 daq

    30 daqiqa zarbasiz kardio: velosiped, suzish, elliptik trenajyor yoki tez yurish — oson temp, gaplasha oladigan darajada.

  4. pay, 11 fev Yengil yugurish

    Oson yugurish + tezlashuvlar · 9 km

    9 km oson temp, gaplasha oladigan darajada. Oxirida 6 × 20 s yengil tezlashuv (erkin, zo‘riqmasdan, tezlikni asta oshirib), orasida 60 s yurish.

  5. jum, 12 fev Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  6. shan, 13 fev Yengil yugurish

    Oson yugurish · 6 km

    6 km oson temp, gaplasha oladigan darajada.

  7. yak, 14 fev Uzoq yugurish

    Uzoq yugurish · 18 km

    18 km oson temp, gaplasha oladigan darajada — tezlik emas, masofa muhim. Suv oling.

12 12-hafta Marafon tempida 8 km, uzoq yugurish 27 km
  1. dush, 15 fev Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  2. sesh, 16 fev Yengil yugurish

    Oson yugurish · 10 km

    10 km oson temp, gaplasha oladigan darajada.

  3. chor, 17 fev Qo‘shimcha mashq

    Kross-trening · 45 daq

    45 daqiqa zarbasiz kardio: velosiped, suzish, elliptik trenajyor yoki tez yurish — oson temp, gaplasha oladigan darajada. Keyin 10–15 daqiqa kuch mashqlari: o‘tirib-turish (squat), hamla (lunge), ko‘prikcha, planka — har biri 2 × 10–12 marta yoki 2 × 30 s.

  4. pay, 18 fev Temp yugurish

    Marafon tempida · 12 km

    Jami 12 km. 10 daqiqa oson yugurib qiziting, so‘ng 8 km marafon tempi: oson yugurishdan biroz tezroq, barqaror, jumla bilan gapira olasiz; qolgan masofani oson temp bilan yugurib, sovuting.

  5. jum, 19 fev Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  6. shan, 20 fev Yengil yugurish

    Oson yugurish · 7 km

    7 km oson temp, gaplasha oladigan darajada.

  7. yak, 21 fev Uzoq yugurish

    Uzoq yugurish · 27 km

    27 km oson temp, gaplasha oladigan darajada — tezlik emas, masofa muhim. Suv oling. Har 30–40 daqiqada suv va uglevod (gel, xurmo yoki mayiz) oling — start kunidagi ovqatlanishni mashq qiling.

13 13-hafta Birinchi 30 km
  1. dush, 22 fev Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  2. sesh, 23 fev Yengil yugurish

    Oson yugurish · 10 km

    10 km oson temp, gaplasha oladigan darajada.

  3. chor, 24 fev Qo‘shimcha mashq

    Kross-trening · 45 daq

    45 daqiqa zarbasiz kardio: velosiped, suzish, elliptik trenajyor yoki tez yurish — oson temp, gaplasha oladigan darajada. Keyin 10–15 daqiqa kuch mashqlari: o‘tirib-turish (squat), hamla (lunge), ko‘prikcha, planka — har biri 2 × 10–12 marta yoki 2 × 30 s.

  4. pay, 25 fev Temp yugurish

    Temp yugurish · 12 km

    Jami 12 km. 10 daqiqa oson yugurib qiziting, so‘ng 2 × 15 daq (qulay-qiyin temp: to‘liq gaplasha olmaysiz, faqat qisqa jumlalar), orasida 3 daq oson yugurish; qolgan masofani oson temp bilan yugurib, sovuting.

  5. jum, 26 fev Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  6. shan, 27 fev Yengil yugurish

    Oson yugurish · 7 km

    7 km oson temp, gaplasha oladigan darajada.

  7. yak, 28 fev Uzoq yugurish

    Uzoq yugurish · 30 km

    30 km oson temp, gaplasha oladigan darajada — tezlik emas, masofa muhim. Suv oling. Har 30–40 daqiqada suv va uglevod (gel, xurmo yoki mayiz) oling — start kunidagi ovqatlanishni mashq qiling. Agar yugurish 3,5 soatdan oshsa, shu vaqtda to‘xtang yoki yugurish-yurish usuliga (masalan 4 daq + 1 daq) o‘ting.

14 14-hafta Yengillashtirilgan hafta
  1. dush, 1 mar Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  2. sesh, 2 mar Yengil yugurish

    Oson yugurish · 8 km

    8 km oson temp, gaplasha oladigan darajada.

  3. chor, 3 mar Qo‘shimcha mashq

    Kross-trening · 30 daq

    30 daqiqa zarbasiz kardio: velosiped, suzish, elliptik trenajyor yoki tez yurish — oson temp, gaplasha oladigan darajada.

  4. pay, 4 mar Temp yugurish

    Marafon tempida · 10 km

    Jami 10 km. 10 daqiqa oson yugurib qiziting, so‘ng 5 km marafon tempi: oson yugurishdan biroz tezroq, barqaror, jumla bilan gapira olasiz; qolgan masofani oson temp bilan yugurib, sovuting.

  5. jum, 5 mar Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  6. shan, 6 mar Yengil yugurish

    Oson yugurish · 6 km

    6 km oson temp, gaplasha oladigan darajada.

  7. yak, 7 mar Uzoq yugurish

    Uzoq yugurish · 20 km

    20 km oson temp, gaplasha oladigan darajada — tezlik emas, masofa muhim. Suv oling.

15 15-hafta Eng katta hafta: uzoq yugurish 32 km
  1. dush, 8 mar Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  2. sesh, 9 mar Yengil yugurish

    Oson yugurish · 10 km

    10 km oson temp, gaplasha oladigan darajada.

  3. chor, 10 mar Qo‘shimcha mashq

    Kross-trening · 45 daq

    45 daqiqa zarbasiz kardio: velosiped, suzish, elliptik trenajyor yoki tez yurish — oson temp, gaplasha oladigan darajada. Keyin 10–15 daqiqa kuch mashqlari: o‘tirib-turish (squat), hamla (lunge), ko‘prikcha, planka — har biri 2 × 10–12 marta yoki 2 × 30 s.

  4. pay, 11 mar Intervallar

    Fartlek · 11 km

    Jami 11 km. 10 daqiqa oson yugurib qiziting, so‘ng 6 × 1 daq tezroq, lekin bemalol, orasida 2 daq oson yugurish; qolgan masofani oson temp bilan yugurib, sovuting.

  5. jum, 12 mar Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  6. shan, 13 mar Yengil yugurish

    Oson yugurish · 6 km

    6 km oson temp, gaplasha oladigan darajada.

  7. yak, 14 mar Uzoq yugurish

    Uzoq yugurish · 32 km

    32 km oson temp, gaplasha oladigan darajada — tezlik emas, masofa muhim. Suv oling. Har 30–40 daqiqada suv va uglevod (gel, xurmo yoki mayiz) oling — start kunidagi ovqatlanishni mashq qiling. Agar yugurish 3,5 soatdan oshsa, shu vaqtda to‘xtang yoki yugurish-yurish usuliga (masalan 4 daq + 1 daq) o‘ting. Start kunidagi kiyim, poyabzal va ovqatni sinang.

16 16-hafta Taper, 1-hafta: hajm ~25 % kamayadi
  1. dush, 15 mar Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  2. sesh, 16 mar Yengil yugurish

    Oson yugurish · 8 km

    8 km oson temp, gaplasha oladigan darajada.

  3. chor, 17 mar Qo‘shimcha mashq

    Kross-trening · 40 daq

    40 daqiqa zarbasiz kardio: velosiped, suzish, elliptik trenajyor yoki tez yurish — oson temp, gaplasha oladigan darajada. Keyin 10–15 daqiqa kuch mashqlari: o‘tirib-turish (squat), hamla (lunge), ko‘prikcha, planka — har biri 2 × 10–12 marta yoki 2 × 30 s.

  4. pay, 18 mar Temp yugurish

    Marafon tempida · 10 km

    Jami 10 km. 10 daqiqa oson yugurib qiziting, so‘ng 6 km marafon tempi: oson yugurishdan biroz tezroq, barqaror, jumla bilan gapira olasiz; qolgan masofani oson temp bilan yugurib, sovuting.

  5. jum, 19 mar Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  6. shan, 20 mar Yengil yugurish

    Oson yugurish · 5 km

    5 km oson temp, gaplasha oladigan darajada.

  7. yak, 21 mar Uzoq yugurish

    Uzoq yugurish · 22 km

    22 km oson temp, gaplasha oladigan darajada — tezlik emas, masofa muhim. Suv oling. Har 30–40 daqiqada suv va uglevod (gel, xurmo yoki mayiz) oling — start kunidagi ovqatlanishni mashq qiling.

17 17-hafta Taper, 2-hafta: hajm ~40 % kamayadi
  1. dush, 22 mar Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  2. sesh, 23 mar Yengil yugurish

    Oson yugurish · 8 km

    8 km oson temp, gaplasha oladigan darajada.

  3. chor, 24 mar Qo‘shimcha mashq

    Kross-trening · 30 daq

    30 daqiqa zarbasiz kardio: velosiped, suzish, elliptik trenajyor yoki tez yurish — oson temp, gaplasha oladigan darajada.

  4. pay, 25 mar Temp yugurish

    Marafon tempida · 8 km

    Jami 8 km. 10 daqiqa oson yugurib qiziting, so‘ng 4 km marafon tempi: oson yugurishdan biroz tezroq, barqaror, jumla bilan gapira olasiz; qolgan masofani oson temp bilan yugurib, sovuting.

  5. jum, 26 mar Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  6. shan, 27 mar Yengil yugurish

    Oson yugurish · 5 km

    5 km oson temp, gaplasha oladigan darajada.

  7. yak, 28 mar Uzoq yugurish

    Uzoq yugurish · 16 km

    16 km oson temp, gaplasha oladigan darajada — tezlik emas, masofa muhim. Suv oling.

18 18-hafta Poyga haftasi: 42,2 km
  1. dush, 29 mar Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  2. sesh, 30 mar Temp yugurish

    Marafon tempida · 7 km

    Jami 7 km. 10 daqiqa oson yugurib qiziting, so‘ng 3 km marafon tempi: oson yugurishdan biroz tezroq, barqaror, jumla bilan gapira olasiz; qolgan masofani oson temp bilan yugurib, sovuting.

  3. chor, 31 mar Qo‘shimcha mashq

    Kross-trening · 20 daq

    20 daqiqa zarbasiz kardio: velosiped, suzish, elliptik trenajyor yoki tez yurish — oson temp, gaplasha oladigan darajada.

  4. pay, 1 apr Yengil yugurish

    Oson yugurish + tezlashuvlar · 5 km

    5 km oson temp, gaplasha oladigan darajada. Oxirida 4 × 20 s yengil tezlashuv (erkin, zo‘riqmasdan, tezlikni asta oshirib), orasida 60 s yurish.

  5. jum, 2 apr Dam olish

    Dam olish

    To‘liq dam oling yoki 20–30 daqiqa yengil sayr qiling. 5–10 daqiqa cho‘zilish mashqlari foydali.

  6. shan, 3 apr Yengil yugurish

    Yengil chigil yozdi · 3 km

    3 km juda sekin yugurish va 3 × 15 s yengil tezlashuv. Ertangi start uchun kiyim, raqam va suvni tayyorlab qo‘ying, erta uxlang.

  7. yak, 4 apr Poyga kuni

    Poyga kuni · 42,2 km

    Marafon — 42,2 km. Oldingi 2–3 kun uglevodga boy ovqat yeng, startdan 3 soat oldin sinalgan nonushta qiling. Qizishish — 5–10 daqiqa yurish, yugurish shart emas. Birinchi 10 km ni rejadan ataylab sekin boshlang. Har 30–40 daqiqada gel yoki uglevod oling, suv punktlarida chanqoqqa qarab iching. Yugurish-yurish (masalan 4 daq + 1 daq) — to‘liq qonuniy strategiya. 30-km dan keyin kuchingiz bo‘lsa, asta tezlashing. Marradan so‘ng yuring, ichib-yeb oling. Siz — marafonchisiz!