Tsela ke boemo bo phethahetseng bakeng sa ho ikoetlisa ka potlako. Ho eketsa lithuto tsa litekanyetso ho tloaelo ea hau ea ho koetlisa ha ho matlafatse lebelo la hao feela, ho ka boela ha kenyelletsa puso ea hau. Eketsa tse ling tsa mesebetsi ena e monate 'me u tiile hore u tla bona liphetoho linakong tsa hao tsa morabe. Haeba ha o e-s'o etse mofuta ofe kapa ofe oa koetliso ea lebelo, etsa bonnete ba hore u bala melao ena ka lebelo la koetliso .
1 - Phella Tseleng e Tseleng
Tsela ea ho e etsa : Ena ke ts'ebetso e kholo ea ho kenyelletsa batho bao e ncha ho latela lits'ebeletso. Ho bonolo: Ka mor'a hore likhahla tse seng kae li tsamaee ka tsela e bonolo ho futhumala, qala ho sutumelletsa mekhahlelo e otlolohileng ea pina (e tsejoang e le litsela tse fokolang) ebe joale u fola (ka lebelo le bonolo) ha u etela. Haeba u ntse u koetlisetsa morabe o itseng, o kang 5K, u ka khona ho potlakisa peiso ea hao ka maoto. Qala ka lisebelisoa tse 'nè' me u kenye likoloi tse ling beke le beke ho fihlela u sebetsa ka tsela ea hau ho fihlela ho leshome le le leng.
2 - Tlhahlobo ea Ladder
Tsela ea ho etsa mosebetsi oa lere: Tlhahiso ena ea 'mino e tla thusa ho haha lebelo la hau, tšepo le mamello, ho sa tsotellehe hore na ke sebaka sefe sa marabe oo u ithutang oona. Haeba u sa tsebe hantle hore na lebelo la hao la lik'hilomithara tse 5K (3.1 km) ke lefe, sebelisa lebelo la papali tekanyo ea calculator ho lekanya eona. Batho ba qalang ba qala ka ho latellana ho le leng, ha lihlopha tse ling tse tsoetseng pele li ka pheta sephetho ha li se li sebelitse ka eona.
Ho futhumala: metsotso e 5 - tsamaea / ho tsamaea butle
Kakaretso ea Mosebetsi: limithara tse 400 (sekoti se le seng) ka lebelo la 5K la lebelo
Phomolo ea phomolo: Fumana (e lebelo le bonolo) 400m
Kakaretso ea Mosebetsi: 800 m (2 likopi) ka lebelo la 5K la lebelo
Phomolo ea phomolo: Fumana (e lebelo le bonolo) 400m
Kakaretso ea Mosebetsi: 1200 limithara (3 likopi) ka lebelo la 5K la lebelo
Phomolo ea phomolo: Fumana (e lebelo le bonolo) 400m
Kakaretso ea Mosebetsi: 1600 limithara (4 likoloi) ka lebelo la 5K la lebelo
Phomolo ea phomolo: Fumana (e lebelo le bonolo) 400m
Ho theoha fatše: metsotso e mehlano e bonolo
3 - Tlhahlobo ea Mile
Tsela ea ho etsa teko ea maeile: Ho etsa maeto a nako e telele tseleng ke tsela e ntle ea ho hlahloba boits'oaro ba hau 'me u ipehele pakane ea ho sebetsa. Tsamaea lihora tse 4 ka lebelo la hao le holimo 'me u etse bonnete ba hore u ngola lengolo. Sebelisa nako eo e le letšoao la ho itlhahloba khahlanong le khoeli e 'ngoe le e' ngoe.
Hape bona: Lintlha tsa ho matha ka lebelo le lebelo
4 - Kick ea eona
Mokhoa oa ho etsa lipapali: Qala ka mekhahlelo ea limithara tse 400 ka nako ea hau ea 10K, o nang le matla a limithara tse 400 (ka lebelo le bonolo) pakeng tsa. Hang ha u qetile ho etsa joalo, u boele u fihle ka limithara tse robeli tse 200 ka lebelo la 5K, 'me u fumane boima ba limithara tse 200 (lebelo le bonolo) pakeng tsa lona. Leka ho itšusumetsa nakong ea nako e thata, joalokaha eka u ntse u ithaopela ho fihlela qetellong.
Hape bona: Tsela ea ho ba le Peiso e Matla ea ho Fela
5 - Mile e pheta hape
Tsela ea ho pheta makhetlo a mabeli : Ho pheta likoloi ke e 'ngoe ea lihlahisoa tse molemo ka ho fetisisa tseo u ka li etsang ho ntlafatsa linako tsa morabe oa hao le ho haha kholiseho ea hao ea ho tsitsa. Mona ke mosebetsi o ka o etsang hang ka beke:
1. Qala ka ho pheta lihora tse peli (1 lik'hilomithara = 4 ho qeta) sebokeng sa pele. Baleha lik'hilomithara tse ling lebelo la marathon a 10K kapa halofo ea marathon.
2. Fumana (ka lebelo le bonolo) halofo ea boima ba lik'hilomithara tse peli (2psps of track) pakeng tsa ho pheta. Etsa bonnete ba hore palo ea hao ea ho phefumoloha le ea pelo e hlaphohe pele u qala ho pheta hape.
3. Etsa kete e 'ngoe hape e pheta beke e hlahlamang. Leka ho boloka lebelo le le leng (metsotsoana e 10-15 ka potlako ho feta lebelo la sebele la marathone) bakeng sa se seng le se seng.
4. Haeba u le semathi se tsoetseng pele, leka ho ntlafatsa tsela ea hau ho fihlela ho 6. Limathi tse ka hare li ka 'na tsa emisa ho pheta-pheta 4 kapa 5.
Hape bona: Ho sebetsa ka katleho ea 30-Minute Running