Lenaneo lena la lithuto tsa marathone (sheba ka tlase) le fana ka lipapali tse ling tse qalang libeke tse peli ho feta lenaneo la marathon la libeke tse 20 bakeng sa ba qalang . E phethehile bakeng sa marathoners a nako ea pele ba tšohileng ka peiso mme ba batla nako e ngata ea ho itokisetsa.
Ho qala kemiso ena, e tlameha ebe u ne u ntse u matha bonyane likhoeli tse tšeletseng 'me u khona ho matha bonyane lik'hilomithara tse 3.
Haeba u sa e-ba le 'mele oa morao-rao, fumana ngaka ea hau pele u qala thuto ea marathon. Etsa bonnete ba hore u nahanne haholo ka boitlamo bo hlokehang mme u nahanne ka lipotso tsena mabapi le koetliso ea marathon .
Ho Qala ka Koetliso ea Marathon
Ka tlaase mona ho na le litlhaloso tsa seo u ka se lebellang le seo u lokelang ho se etsa ka leng le leng ha u ntse u koetlisoa.
Koetliso ea sefapano (CT): Koetliso ea sefapano e ka tsamaea, ho palama baesekele, ho sesa, kapa ntho efe kapa efe (ntle le ho sebetsa) eo u e thabelang. Lithuto tsa marathon-thuto li rua molemo koetliso ea matla, ka hona leka ho sebetsa bonyane lithupelo tse lekaneng tse peli kapa tse peli thupelong ea hau ea beke le beke. Ha kemiso ea hau e hloka ho koetlisoa ka sefapano, etsa mosebetsi oa hau ka tekanyo e lekanyelitsoeng metsotso e 30 ho isa ho e 45.
Matsatsi a phomolo: Phomolo ke ea bohlokoa bakeng sa ho hlaphoheloa ha hao le boiteko ba ho thibela likotsi , kahoo u se ke ua nahana hore u tla fokotseha ka potlako ka ho qeta matsatsi a phomolo. Ke habohlokoa hore u hahe butle-butle mokoloko oa hau e le hore u qobe likotsi tse feteletseng 'me u se ke ua chesoa ka nako eohle.
Tlosa letsatsi le feletseng kapa u etse koetliso e bonolo ea sefapano (CT).
Matsatsi a matha: Tsamaea mileage eo ue khethileng ka tsela e bonolo le ea puisano . Sebelisa phefumoloho ea hau e le motataisi oa hau. U lokela ho khona ho hema habonolo. Haeba u ikutloa u phefumoloha ho tsoa taolong, lieha lebelo. Sebelisa leano la ho tsamaea / ho tsamaea haeba u hloka ho tsamaea nako ea ho tsamaea.
O ka mathela ho letsatsi le fapaneng ho amohela kemiso ea hau. U ka 'na ua batla ho etsa nako ea hao e telele ka Moqebelo kapa Sontaha, ha u tla ba le nako e eketsehileng.
Ha u tlameha ho etsa lebelo la marathon (MP) tsamaisa , tsamaisa palo ea lik'hilomithara ka lebelo la hau la marathon . Etsa likoloi tse setseng sebakeng sa hau se tloaelehileng se bonolo.
Thuto ea Li-Marathon ea libeke tse 22 tsa beke ea maeto
| Beke | Mantaha | Labobeli | Laboraro | Labone | Labohlano | Moqebelo | Sontaha |
| 1 | Phomolo | 3 mi | Phomolo | 3 mi | Phomolo | 3 mi | 2 mi |
| 2 | Phomolo | 3 mi | Koetliso ea sefapano (CT) kapa phomolo | 3 mi | Phomolo | 4 mi | 3 mi |
| 3 | Phomolo | 3 mi | CT | 4 mi | CT kapa phomolo | 5 mi | 3 mi |
| 4 | Phomolo | 3 mi | CT | 4 mi | CT kapa phomolo | 6 mi | 3 mi |
| 5 | Phomolo | 4 mi | CT | 4 mi | Phomolo | 7 mi | 3 mi |
| 6 | Phomolo | 5 mi | CT | 4 mi | CT kapa phomolo | 8 mi | 3 mi |
| 7 | Phomolo | 5 mi | CT | 4 mi | Phomolo | 9 mi | 3 mi |
| 8 | Phomolo | 5 mi | CT | 4 mi | CT kapa phomolo | 10 mi | 3 mi |
| 9 | Phomolo | 5 mi | 3 mi | 4 mi | Phomolo | 6 mi | 4 mi |
| 10 | Phomolo | 5 mi | CT | 4 mi | Phomolo | 12 mi | 4 mi |
| 11 | Phomolo | 5 mi | CT | 4 mi | CT kapa phomolo | 13 mi | 4 mi |
| 12 | Phomolo | 5 mi | CT | 5 mi (1 mile @ lebelo la marathon le lekantsoeng) | Phomolo | 14 mi | 4 mi |
| 13 | Phomolo | 5 mi | CT | 5 km (lik'hilomithara tse 2 / lebelo la marathon le lekantsoeng) | CT kapa phomolo | 10 mi | 5 mi |
| 14 | Phomolo | 6 mi | CT | 5 km (lik'hilomithara tse 2 / lebelo la marathon le lekantsoeng) | CT kapa phomolo | 16 mi | 4 mi |
| 15 | Phomolo | 6 mi | CT | 5 km (lik'hilomithara tse 3 / lebelo la marathon le lekantsoeng) | CT kapa phomolo | 10 mi | 4 mi |
| 16 | Phomolo | 5 mi | CT | 5 km (lik'hilomithara tse 3 / lebelo la marathon le lekantsoeng) | CT kapa phomolo | 18 mi | 4 mi |
| 17 | Phomolo | 5 mi | CT | 5 km (lik'hilomithara tse 3 / lebelo la marathon le lekantsoeng) | CT kapa phomolo | 10 mi | 5 mi |
| 18 | Phomolo | 6 mi | CT | 6 km (lik'hilomithara tse 4 lebelo la marathon le lekantsoeng) | Phomolo | 20 mi | 4 mi |
| 19 | Phomolo | 5 mi | CT | 5 mi | CT kapa phomolo | 14 mi | 4 mi |
| 20 | Phomolo | 4 mi | CT | 4 mi | CT kapa phomolo | 12 mi | 3 mi |
| 21 | Phomolo | 4 mi | CT | 3 mi | CT kapa phomolo | 8 mi | 3 mi |
| 22 | Phomolo | 2 mi | Metsotso e 30 | Letsatsi la phomolo | Metsotso e 20 | Letsatsi la Race! | Letsatsi la phomolo! |
Marathon Lipotso tsa ho Koetlisa
Fumana likarabo tsa lipotso tse tloaelehileng tse botsitsoeng ke marathoners-in-training.
- Ke Lokela ho Etsa Liqhoa Tsa Ka Tsa Nako Neng?
- Na ke Lokela ho ja Pele ke Matha?
- Nka Qoba ho ikutloa ke Lapile Nako Efe?
- Ebe nka Matha ka Bothata?
- Ke Hobane'ng ha ke Lokela ho Iphetetsa Koetliso?
- Na ke Hloka ho Noa Lijo Tsa Lipapali Nakong eo ke e Qetang?
- Na ke Hloka ho ja ha ke ne ke matha?
- Na ke lokela ho matha halofo ea marathon pele ke matha marathon a feletseng?
- Nka Qoba Litlhape Tsa Mampe?
- Ke Hobane'ng ha Nako e telele ka ho Fetisisa e Tsoa ka 20 Miles?
- Nka qoba ho emisa ho sebelisa kamoreng ea ho hlapela nakong ea lipapali?
- E Tla Nka Nako e Telele Hore ke Matha Marathon?
- Tsela ea ho Tata Pele ho Marathon
Tips for Running Marathon
Fumana litlhahiso mabapi le kamoo u ka sebetsang hantle kateng marathon ea hao.