Lenaneo lena la koetliso la libeke tse tšeletseng la 8K le etselitsoe ba matha ba tsoetseng pele ba batlang ho matha ka katleho ea 8K (4.97 lik'hilomithara). Kemiso ena e boetse e sebetsa ho bapalami bohle ba phahameng ba koetlisang lebelo la lik'hilomithara tse 5. Lenaneo le nka hore o se o ntse o matha bonyane maele a 6. Haeba kemiso ena e bonahala e le thata haholo bakeng sa hau, leka mokhoa ona oa 8K kapa oa 5 oa Lipakeng .
Lintlha tsa Kemiso ea Kemiso
Koetliso ea sefapano: Koetliso ea sefapano e u fa khefu ea kelello le ea 'mele ha u ntse u sebetsa, ha u sa ntse u haha matla a hao.
Koetliso ea sefapano e ka tsamaea, ho khanna, ho tantša, ho sesa, kapa ntho efe kapa efe (ntle le ho sebetsa) eo u e thabelang. Hape ke khopolo e ntle ho kenyelletsa koetliso ea matla ho ntlafatsa ts'ebetso ea hau le ho thusa ho qoba likotsi .
Hill e pheta (HR): Bakeng sa leralleng la hao le pheta , khetha leralleng le ka bang bolelele ba limithara tse 200 ho isa ho tse 400 tse sa tsamaeang haholo. Leka ho matha ka boiteko ba hao ba morabe oa 8k (5 maili). Fumana leralleng ka tsela e bonolo.
Matsatsi a phomolo: Matsatsing a phomolo, u ka nka letsatsi le phomolo ka ho feletseng kapa u ka ikoetlisa ka tsela e bonolo (CT).
Tempo (TR): Qala matha a hao a tempo ka metsotso e 10 e bonolo, joale tsoela pele ka metsotso e 20-25 e se e le metsotsoana e 10 ho ea ho e lebelo ho feta tekano ea 10K ea lebelo, ebe u qeta ka metsotso e 10 u pholile. Haeba o sa tsebe hantle hore na tekano ea 10K ea marang-rang ke efe, matha ka lebelo "le tsitsitseng" leo u ka le bolokang ka metsotso e 20-25.
Kakaretso ea 8K Ho sebetsa : Etsa hore nako ea hau e sebetsane ka katleho ea lebelo la 8K (mailile), e nang le metsotso e 'meli e hlaphoheloang habonolo pakeng tsa nako e' ngoe le e 'ngoe.
O lokela ho qalisa le ho qeta ho sebetsa hona ka mailiko a le mong a bonolo ho matha ho futhumala le ho fola.
Long Runs (LR): Le hoja u sa koetlisetse ketsahalo ea nako e telele, nako e telele e u thusa hore u ntlafatse matla a hau, a bohlokoa ho lipapali tsa 8K. Etsa nako ea hao nako e telele ka mokhoa o tsitsitseng, oa puisano.
Etsa bonnete ba hore o khona ho hema habonolo mme o ka bua ka lipolelo tse feletseng. U lokela hape ho etsa lipapali tsa hau tse bonolo (ER) boiteko bona.
6-beke e tsoetseng pele 8K kapa 5 Mile Schedule
Beke ea 1:
Letsatsi la 1 : 45 mets, CT kapa phomolo
Letsatsi la 2 : 20 metsotsoana ea TR + 3 e pheta hape
Letsatsi la 3 : 40 metsotso ea CT
Letsatsi la 4 : 4 min @ 8K boiteko ba x 3
Letsatsi la 5 : Phomola
Letsatsi la 6 : 6 lik'hilomithara tse 6 LR
Letsatsi la 7 : lik'hilomithara tse 3 ER
Beke ea 2:
Letsatsi la 1 : 45 mets, CT kapa phomolo
Letsatsi la 2 : 20 metsotso ea TR + 4 e pheta hape
Letsatsi la 3 : 40 metsotso ea CT
Letsatsi la 4 : 4 mets @ 8K boiteko ba x 4
Letsatsi la 5 : Phomola
Letsatsi la 6 : 7 lik'hilomithara tse 7 LR
Letsatsi la 7 : lik'hilomithara tse 3 ER
Beke ea 3:
Letsatsi la 1 : 45 mets, CT kapa phomolo
Letsatsi la 2 : 20 metsotsoana ea TR + 5 e pheta hape
Letsatsi la 3 : 40 metsotso ea CT
Letsatsi la 4 : 4 min @ 8K boiteko ba x 5
Letsatsi la 5 : Phomola
Letsatsi la 6 : 7 lik'hilomithara tse 7 LR
Letsatsi la 7 : lik'hilomithara tse 3 ER
Beke ea 4:
Letsatsi la 1 : 45 mets, CT kapa phomolo
Letsatsi la 2 : 25 metsotsoana ea TR + 6 e pheta hape
Letsatsi la 3 : 40 metsotso ea CT
Letsatsi la 4 : 4 min @ 8K boiteko ba x 5
Letsatsi la 5 : Phomola
Letsatsi la 6 : 8 lik'hilomithara tse 8 LR
Letsatsi la 7 : lik'hilomithara tse 3 ER
Beke ea 5:
Letsatsi la 1 : 40 metsotso ea CT kapa phomolo
Letsatsi la 2 : 20 metsotso ea TR + 2 e pheta hape
Letsatsi la 3 : 30 metsotsoana CT
Letsatsi la 4 : 4 mets @ 8K boiteko ba x 4
Letsatsi la 5 : Phomola
Letsatsi la 6 : 6 lik'hilomithara tse 6 LR
Letsatsi la 7 : lik'hilomithara tse 3 ER
Beke ea 6:
Letsatsi la 1 : 30 metsotsoana CT
Letsatsi la bobeli : Phomola
Letsatsi la 3 : metsotso e 20 TR
Letsatsi la 4 : Phomola
Letsatsi la 5 : lik'hilomithara tse 2-3 ER
Letsatsi la 6 : Phomola
Letsatsi la 7 : 8K kapa 5-Mile Race!