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Havaskor · 12 hafta · haftasiga 4 marta yugurish

Yarim marafon (21,1 km)

12 haftalik birinchi yarim marafon dasturi: haftasiga 4 yugurish, uzoq yugurish 18 km gacha, har 4-hafta yengillashtirilgan va 2 haftalik taper.

Kimlar uchun: 10 km ni bemalol yugura olish; so‘nggi 1–2 oyda haftasiga 3–4 marta, jami 20–25 km yugurish.

Rejani poyga sanasiga moslang

yoki

Tozalash

Poyga: Silk Road – Andijon 2026 — 11 oktabr 2026, yakshanba

Mashg‘ulotni 20 iyul 2026, dushanba kuni boshlang. Bu sana allaqachon o‘tgan (66 kun oldin). Joriy haftadan qo‘shiling, lekin masofani keskin oshirmang yoki qisqaroq poygani tanlang.

Haftalar bo‘yicha

1 1-hafta Asos: to‘rt yugurish, uzoq yugurish 10 km
  1. dush, 20 iyul Dam olish

    Dam olish

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

  2. sesh, 21 iyul Yengil yugurish

    Oson yugurish · 5 km

    5 km oson temp, gaplasha oladigan darajada.

  3. chor, 22 iyul Qo‘shimcha mashq

    Kross-trening · 30 daq

    30 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, 23 iyul Yengil yugurish

    Oson yugurish + tezlashuvlar · 5 km

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

  5. jum, 24 iyul Dam olish

    Dam olish

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

  6. shan, 25 iyul Yengil yugurish

    Oson yugurish · 4 km

    4 km oson temp, gaplasha oladigan darajada.

  7. yak, 26 iyul Uzoq yugurish

    Uzoq yugurish · 10 km

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

2 2-hafta Fartlek va uzoq yugurish 11 km
  1. dush, 27 iyul Dam olish

    Dam olish

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

  2. sesh, 28 iyul Yengil yugurish

    Oson yugurish · 6 km

    6 km oson temp, gaplasha oladigan darajada.

  3. chor, 29 iyul Qo‘shimcha mashq

    Kross-trening · 35 daq

    35 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, 30 iyul Intervallar

    Fartlek · 6 km

    Jami 6 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, 31 iyul Dam olish

    Dam olish

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

  6. shan, 1 avg Yengil yugurish

    Oson yugurish · 4 km

    4 km oson temp, gaplasha oladigan darajada.

  7. yak, 2 avg Uzoq yugurish

    Uzoq yugurish · 11 km

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

3 3-hafta Birinchi temp mashqi, uzoq yugurish 12 km
  1. dush, 3 avg Dam olish

    Dam olish

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

  2. sesh, 4 avg Yengil yugurish

    Oson yugurish · 6 km

    6 km oson temp, gaplasha oladigan darajada.

  3. chor, 5 avg Qo‘shimcha mashq

    Kross-trening · 35 daq

    35 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, 6 avg Temp yugurish

    Temp yugurish · 7 km

    Jami 7 km. 10 daqiqa oson yugurib qiziting, so‘ng 2 × 8 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, 7 avg Dam olish

    Dam olish

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

  6. shan, 8 avg Yengil yugurish

    Oson yugurish · 5 km

    5 km oson temp, gaplasha oladigan darajada.

  7. yak, 9 avg Uzoq yugurish

    Uzoq yugurish · 12 km

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

4 4-hafta Yengillashtirilgan hafta
  1. dush, 10 avg Dam olish

    Dam olish

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

  2. sesh, 11 avg Yengil yugurish

    Oson yugurish · 5 km

    5 km oson temp, gaplasha oladigan darajada.

  3. chor, 12 avg 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, 13 avg Yengil yugurish

    Oson yugurish + tezlashuvlar · 6 km

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

  5. jum, 14 avg Dam olish

    Dam olish

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

  6. shan, 15 avg Yengil yugurish

    Oson yugurish · 4 km

    4 km oson temp, gaplasha oladigan darajada.

  7. yak, 16 avg Uzoq yugurish

    Uzoq yugurish · 9 km

    9 km oson temp, gaplasha oladigan darajada — tezlik emas, masofa muhim. Suv oling. Yengil hafta — kuchlanish so‘rilib, forma o‘sadi.

5 5-hafta Intervallar bilan tanishuv, uzoq yugurish 13 km
  1. dush, 17 avg Dam olish

    Dam olish

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

  2. sesh, 18 avg Yengil yugurish

    Oson yugurish · 7 km

    7 km oson temp, gaplasha oladigan darajada.

  3. chor, 19 avg 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, 20 avg Intervallar

    Intervallar · 7 km

    Jami 7 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, 21 avg Dam olish

    Dam olish

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

  6. shan, 22 avg Yengil yugurish

    Oson yugurish · 5 km

    5 km oson temp, gaplasha oladigan darajada.

  7. yak, 23 avg Uzoq yugurish

    Uzoq yugurish · 13 km

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

6 6-hafta 20 daqiqalik uzluksiz temp
  1. dush, 24 avg Dam olish

    Dam olish

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

  2. sesh, 25 avg Yengil yugurish

    Oson yugurish · 7 km

    7 km oson temp, gaplasha oladigan darajada.

  3. chor, 26 avg 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, 27 avg Temp yugurish

    Temp yugurish · 8 km

    Jami 8 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, 28 avg Dam olish

    Dam olish

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

  6. shan, 29 avg Yengil yugurish

    Oson yugurish · 5 km

    5 km oson temp, gaplasha oladigan darajada.

  7. yak, 30 avg Uzoq yugurish

    Uzoq yugurish · 14 km

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

7 7-hafta Uzoq yugurish 15 km
  1. dush, 31 avg 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 sen Yengil yugurish

    Oson yugurish · 8 km

    8 km oson temp, gaplasha oladigan darajada.

  3. chor, 2 sen 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 sen Intervallar

    Intervallar · 8 km

    Jami 8 km. 10 daqiqa oson yugurib qiziting, so‘ng 4 × 5 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, 4 sen 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 sen Yengil yugurish

    Oson yugurish · 5 km

    5 km oson temp, gaplasha oladigan darajada.

  7. yak, 6 sen Uzoq yugurish

    Uzoq yugurish · 15 km

    15 km oson temp, gaplasha oladigan darajada — tezlik emas, masofa muhim. Suv oling. 60 daqiqadan keyin suv va gel/xurmo bilan ovqatlanishni sinab ko‘ring.

8 8-hafta Yengillashtirilgan hafta
  1. dush, 7 sen 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 sen Yengil yugurish

    Oson yugurish · 6 km

    6 km oson temp, gaplasha oladigan darajada.

  3. chor, 9 sen 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, 10 sen Intervallar

    Fartlek · 6 km

    Jami 6 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, 11 sen 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 sen Yengil yugurish

    Oson yugurish · 4 km

    4 km oson temp, gaplasha oladigan darajada.

  7. yak, 13 sen Uzoq yugurish

    Uzoq yugurish · 11 km

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

9 9-hafta Yarim marafon tempini his qilish
  1. dush, 14 sen 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 sen Yengil yugurish

    Oson yugurish · 8 km

    8 km oson temp, gaplasha oladigan darajada.

  3. chor, 16 sen 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 sen Temp yugurish

    Temp yugurish · 8 km

    Jami 8 km. 10 daqiqa oson yugurib qiziting, so‘ng 3 × 8 daq (yarim marafon tempi: barqaror va jiddiy, bir necha so‘z ayta olasiz), orasida 2 daq oson yugurish; qolgan masofani oson temp bilan yugurib, sovuting.

  5. jum, 18 sen 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 sen Yengil yugurish

    Oson yugurish · 6 km

    6 km oson temp, gaplasha oladigan darajada.

  7. yak, 20 sen 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.

10 10-hafta Shu hafta Eng katta hafta: uzoq yugurish 18 km
  1. dush, 21 sen 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 sen Yengil yugurish

    Oson yugurish · 8 km

    8 km oson temp, gaplasha oladigan darajada.

  3. chor, 23 sen 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, 24 sen Temp yugurish

    Temp yugurish · 9 km

    Jami 9 km. 10 daqiqa oson yugurib qiziting, so‘ng 2 × 12 daq (yarim marafon tempi: barqaror va jiddiy, bir necha so‘z ayta olasiz), orasida 3 daq oson yugurish; qolgan masofani oson temp bilan yugurib, sovuting.

  5. jum, 25 sen 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 sen Yengil yugurish

    Oson yugurish · 5 km

    5 km oson temp, gaplasha oladigan darajada.

  7. yak, 27 sen 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. Start kunidagi kiyim va poyabzalda yuguring.

11 11-hafta Taper boshlanadi: hajm kamayadi, sifat saqlanadi
  1. dush, 28 sen 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 sen Yengil yugurish

    Oson yugurish · 7 km

    7 km oson temp, gaplasha oladigan darajada.

  3. chor, 30 sen 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, 1 okt Temp yugurish

    Temp yugurish · 7 km

    Jami 7 km. 10 daqiqa oson yugurib qiziting, so‘ng 3 × 5 daq (yarim marafon tempi: barqaror va jiddiy, bir necha so‘z ayta olasiz), orasida 2 daq oson yugurish; qolgan masofani oson temp bilan yugurib, sovuting.

  5. jum, 2 okt 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 okt Yengil yugurish

    Oson yugurish · 4 km

    4 km oson temp, gaplasha oladigan darajada.

  7. yak, 4 okt Uzoq yugurish

    Uzoq yugurish · 12 km

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

12 12-hafta Poyga haftasi: 21,1 km
  1. dush, 5 okt Dam olish

    Dam olish

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

  2. sesh, 6 okt Temp yugurish

    Poyga tempini eslash · 6 km

    Jami 6 km. 10 daqiqa oson yugurib qiziting, so‘ng 4 × 1 daq (yarim marafon tempi: barqaror va jiddiy, bir necha so‘z ayta olasiz), orasida 2 daq oson; qolgan masofani oson temp bilan yugurib, sovuting.

  3. chor, 7 okt 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, 8 okt Yengil yugurish

    Oson yugurish · 5 km

    5 km oson temp, gaplasha oladigan darajada.

  5. jum, 9 okt Dam olish

    Dam olish

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

  6. shan, 10 okt 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, 11 okt Poyga kuni

    Poyga kuni · 21,1 km

    Yarim marafon — 21,1 km. Startdan 2–3 soat oldin sinalgan nonushta qiling. 5–10 daqiqa yurish va juda sekin yugurish bilan qiziting. Birinchi 5 km ni rejalashtirgan tempingizdan biroz sekinroq boshlang, har 20–25 daqiqada suv iching, 45–60 daqiqadan keyin gel yoki xurmo oling. 15-km dan keyin kuchingiz bo‘lsa, asta tezlashing. Marradan so‘ng yuring, ichib-yeb oling va tabriklaymiz!