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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: Samarkand Marathon 2026 — 7 noyabr 2026, shanba

Mashg‘ulotni 5 iyul 2026, yakshanba kuni boshlang. Bu sana allaqachon o‘tgan (81 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 13 km
  1. yak, 5 iyul Dam olish

    Dam olish

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

  2. dush, 6 iyul Yengil yugurish

    Oson yugurish · 7 km

    7 km oson temp, gaplasha oladigan darajada.

  3. sesh, 7 iyul 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. chor, 8 iyul 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. pay, 9 iyul Dam olish

    Dam olish

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

  6. jum, 10 iyul Yengil yugurish

    Oson yugurish · 5 km

    5 km oson temp, gaplasha oladigan darajada.

  7. shan, 11 iyul 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. yak, 12 iyul Dam olish

    Dam olish

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

  2. dush, 13 iyul Yengil yugurish

    Oson yugurish · 8 km

    8 km oson temp, gaplasha oladigan darajada.

  3. sesh, 14 iyul 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. chor, 15 iyul 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. pay, 16 iyul Dam olish

    Dam olish

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

  6. jum, 17 iyul Yengil yugurish

    Oson yugurish · 6 km

    6 km oson temp, gaplasha oladigan darajada.

  7. shan, 18 iyul 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. yak, 19 iyul Dam olish

    Dam olish

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

  2. dush, 20 iyul Yengil yugurish

    Oson yugurish · 8 km

    8 km oson temp, gaplasha oladigan darajada.

  3. sesh, 21 iyul 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. chor, 22 iyul 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. pay, 23 iyul Dam olish

    Dam olish

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

  6. jum, 24 iyul Yengil yugurish

    Oson yugurish · 6 km

    6 km oson temp, gaplasha oladigan darajada.

  7. shan, 25 iyul 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. yak, 26 iyul Dam olish

    Dam olish

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

  2. dush, 27 iyul Yengil yugurish

    Oson yugurish · 6 km

    6 km oson temp, gaplasha oladigan darajada.

  3. sesh, 28 iyul Qo‘shimcha mashq

    Kross-trening · 30 daq

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

  4. chor, 29 iyul 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. pay, 30 iyul Dam olish

    Dam olish

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

  6. jum, 31 iyul Yengil yugurish

    Oson yugurish · 5 km

    5 km oson temp, gaplasha oladigan darajada.

  7. shan, 1 avg 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. yak, 2 avg Dam olish

    Dam olish

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

  2. dush, 3 avg Yengil yugurish

    Oson yugurish · 8 km

    8 km oson temp, gaplasha oladigan darajada.

  3. sesh, 4 avg 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. chor, 5 avg 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. pay, 6 avg Dam olish

    Dam olish

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

  6. jum, 7 avg Yengil yugurish

    Oson yugurish · 6 km

    6 km oson temp, gaplasha oladigan darajada.

  7. shan, 8 avg 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. yak, 9 avg Dam olish

    Dam olish

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

  2. dush, 10 avg Yengil yugurish

    Oson yugurish · 9 km

    9 km oson temp, gaplasha oladigan darajada.

  3. sesh, 11 avg 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. chor, 12 avg 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. pay, 13 avg Dam olish

    Dam olish

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

  6. jum, 14 avg Yengil yugurish

    Oson yugurish · 6 km

    6 km oson temp, gaplasha oladigan darajada.

  7. shan, 15 avg 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. yak, 16 avg Dam olish

    Dam olish

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

  2. dush, 17 avg Yengil yugurish

    Oson yugurish · 9 km

    9 km oson temp, gaplasha oladigan darajada.

  3. sesh, 18 avg 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. chor, 19 avg 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. pay, 20 avg Dam olish

    Dam olish

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

  6. jum, 21 avg Yengil yugurish

    Oson yugurish · 7 km

    7 km oson temp, gaplasha oladigan darajada.

  7. shan, 22 avg 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. yak, 23 avg Dam olish

    Dam olish

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

  2. dush, 24 avg Yengil yugurish

    Oson yugurish · 7 km

    7 km oson temp, gaplasha oladigan darajada.

  3. sesh, 25 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. chor, 26 avg 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. pay, 27 avg Dam olish

    Dam olish

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

  6. jum, 28 avg Yengil yugurish

    Oson yugurish · 5 km

    5 km oson temp, gaplasha oladigan darajada.

  7. shan, 29 avg 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. yak, 30 avg Dam olish

    Dam olish

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

  2. dush, 31 avg Yengil yugurish

    Oson yugurish · 10 km

    10 km oson temp, gaplasha oladigan darajada.

  3. sesh, 1 sen 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. chor, 2 sen 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. pay, 3 sen Dam olish

    Dam olish

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

  6. jum, 4 sen Yengil yugurish

    Oson yugurish · 7 km

    7 km oson temp, gaplasha oladigan darajada.

  7. shan, 5 sen 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. yak, 6 sen Dam olish

    Dam olish

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

  2. dush, 7 sen Yengil yugurish

    Oson yugurish · 10 km

    10 km oson temp, gaplasha oladigan darajada.

  3. sesh, 8 sen 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. chor, 9 sen 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. pay, 10 sen Dam olish

    Dam olish

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

  6. jum, 11 sen Yengil yugurish

    Oson yugurish · 7 km

    7 km oson temp, gaplasha oladigan darajada.

  7. shan, 12 sen 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. yak, 13 sen Dam olish

    Dam olish

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

  2. dush, 14 sen Yengil yugurish

    Oson yugurish · 8 km

    8 km oson temp, gaplasha oladigan darajada.

  3. sesh, 15 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. chor, 16 sen 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. pay, 17 sen Dam olish

    Dam olish

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

  6. jum, 18 sen Yengil yugurish

    Oson yugurish · 6 km

    6 km oson temp, gaplasha oladigan darajada.

  7. shan, 19 sen Uzoq yugurish

    Uzoq yugurish · 18 km

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

12 12-hafta Shu hafta Marafon tempida 8 km, uzoq yugurish 27 km
  1. yak, 20 sen Dam olish

    Dam olish

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

  2. dush, 21 sen Yengil yugurish

    Oson yugurish · 10 km

    10 km oson temp, gaplasha oladigan darajada.

  3. sesh, 22 sen 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. chor, 23 sen 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. pay, 24 sen Dam olish

    Dam olish

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

  6. jum, 25 sen Yengil yugurish

    Oson yugurish · 7 km

    7 km oson temp, gaplasha oladigan darajada.

  7. shan, 26 sen 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. yak, 27 sen Dam olish

    Dam olish

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

  2. dush, 28 sen Yengil yugurish

    Oson yugurish · 10 km

    10 km oson temp, gaplasha oladigan darajada.

  3. sesh, 29 sen 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. chor, 30 sen 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. pay, 1 okt Dam olish

    Dam olish

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

  6. jum, 2 okt Yengil yugurish

    Oson yugurish · 7 km

    7 km oson temp, gaplasha oladigan darajada.

  7. shan, 3 okt 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. yak, 4 okt Dam olish

    Dam olish

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

  2. dush, 5 okt Yengil yugurish

    Oson yugurish · 8 km

    8 km oson temp, gaplasha oladigan darajada.

  3. sesh, 6 okt Qo‘shimcha mashq

    Kross-trening · 30 daq

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

  4. chor, 7 okt 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. pay, 8 okt Dam olish

    Dam olish

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

  6. jum, 9 okt Yengil yugurish

    Oson yugurish · 6 km

    6 km oson temp, gaplasha oladigan darajada.

  7. shan, 10 okt 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. yak, 11 okt Dam olish

    Dam olish

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

  2. dush, 12 okt Yengil yugurish

    Oson yugurish · 10 km

    10 km oson temp, gaplasha oladigan darajada.

  3. sesh, 13 okt 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. chor, 14 okt 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. pay, 15 okt Dam olish

    Dam olish

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

  6. jum, 16 okt Yengil yugurish

    Oson yugurish · 6 km

    6 km oson temp, gaplasha oladigan darajada.

  7. shan, 17 okt 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. yak, 18 okt Dam olish

    Dam olish

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

  2. dush, 19 okt Yengil yugurish

    Oson yugurish · 8 km

    8 km oson temp, gaplasha oladigan darajada.

  3. sesh, 20 okt 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. chor, 21 okt 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. pay, 22 okt Dam olish

    Dam olish

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

  6. jum, 23 okt Yengil yugurish

    Oson yugurish · 5 km

    5 km oson temp, gaplasha oladigan darajada.

  7. shan, 24 okt 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. yak, 25 okt Dam olish

    Dam olish

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

  2. dush, 26 okt Yengil yugurish

    Oson yugurish · 8 km

    8 km oson temp, gaplasha oladigan darajada.

  3. sesh, 27 okt Qo‘shimcha mashq

    Kross-trening · 30 daq

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

  4. chor, 28 okt 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. pay, 29 okt Dam olish

    Dam olish

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

  6. jum, 30 okt Yengil yugurish

    Oson yugurish · 5 km

    5 km oson temp, gaplasha oladigan darajada.

  7. shan, 31 okt 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. yak, 1 noy Dam olish

    Dam olish

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

  2. dush, 2 noy 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. sesh, 3 noy Qo‘shimcha mashq

    Kross-trening · 20 daq

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

  4. chor, 4 noy 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. pay, 5 noy Dam olish

    Dam olish

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

  6. jum, 6 noy 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. shan, 7 noy 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!