Koetlisetsa ho Tsamaea Pele 10K
Sebaka se bohōle ba lik'hilomithara tse 6 ho ea ho se le seng se tsebahala haholo ka ba matha ba qalang, haholo-holo ba entseng mokoloko oa 5K, empa ha ba ikutloe ba se ba loketse ho nka halofo ea marathon.
Ka tlaase ke lenaneo la koetliso ea libeke tse robeli ho thusa ho fihla tlhong. E nka hore o se o ntse o matha bonyane mailile a 2.
Haeba ha o e-s'o ka oa matha pele, latela moralo ona ka mohato oa ho haha setsi se sebetsang .
Haeba u batla lenane la ho tsamaea / leeto, leka lenaneo la koetliso la 10K la ho tsamaea / tsamaea . Haeba kemiso ena e bonahala e le bonolo haholo ho uena, leka kemiso e tsoetseng pele ea 10K .
Haeba ha u e-s'o be le 'mele oa morao tjena, etela setsebi sa hau sa tlhokomelo ea bophelo hore u hlaphoheloe . U se ke ua lebala ho futhumatsa pele o matha, mme o qetelle o matha ka pholile mme o otlolla.
Litemana mabapi le kemiso:
Mantaha le Labohlano: Mantaha le Labohlano ke matsatsi a phomolo . Phomolo ke ea bohlokoa bakeng sa ho hlaphoheloa le boiteko ba ho thibela likotsi , ka hona u se ke ua hlokomoloha matsatsi a phomolo. Ha e le hantle mesifa ea hao e iketsetsa le ho itokisa nakong ea phomolo ea hau. Kahoo haeba u matha letsatsi le leng le le leng ntle le ho tlosa matsatsi, u ke ke ua bona ntlafatso e ngata. Hape ho molemo hore ka nako e 'ngoe u fokotsehe kelellong ho tloha mosebetsing. Haeba u tsamaea letsatsi le leng le le leng, u ka 'na ua chesoa kapa ua tsoa likotsi kapele.
Labobeli le Labobeli: Matha ka lebelo la boikhathollo le moqoqo bakeng sa mileage e khethiloeng.
U lokela ho khona ho bua le ho phefumoloha habonolo ka lebelo lena. Haeba phefumoloho ea hao e tsoa taolong, u lokela ho liehisa lebelo la hao kapa u nke khefu ea ho tsamaea. Haeba u ikutloa u le motle nakong ea bohōle ba lik'hilomithara tse 'nè, nka mehato e nyenyane e le hore u mathe ka lebelo la tekano la 10K.
Moqebelo: Ena ke letsatsi la hao le lelelele.
Kamora ha u futhumala, matha ka lebelo la boikhathollo le moqoqo bakeng sa mileage e khethiloeng.
Haeba o tsoa ka ntle, 'me ha u tsebe hantle hore na u ntse u le hōle hakae, u ka tseba mileage ka ho sebelisa litssaete tse kang MapMyRun.com, app e tsoetseng pele e kang RunKeeper, kapa oache ea GPS.
Labobeli: Etsa mosebetsi oa sefapano (CT) (ho khanna, ho sesa, moetlisi oa elliptical) ka boiteko bo bonolo ho itekanetse metsotso e 30 ho isa ho e 40. Koetliso ea matla le eona e molemo haholo ho matlafatsa le ho senya kotsi. Haeba u ikutloa u le botsoa kapa u le boima haholo, nka letsatsi la phomolo.
Sontaha: Ena ke letsatsi le ts'oanelang ho hlaphoheloa. Ho matha ho lokela ho ba boemong bo bonolo, bo tsitsitseng, bo thusang ho lokolla mesifa ea hau. Kapa, u ka etsa motsoako o tsamaeang / o tsamaeang bakeng sa nako e bontšitsoeng ea nako kapa terene.
Hlokomela:
O ka fetola matsatsi ho amohela kemiso ea hau. Kahoo haeba u phathahane ka letsatsi le leng 'me u khetha ho sebetsa ka Mantaha kapa Labohlano, ho hotle ho chenchana letsatsi la phomolo bakeng sa letsatsi la ho matha.
Lenaneo la Koetliso la 10K ea Boqhetseke
| Beke | Mantaha | Labobeli | Laboraro | Labone | Labohlano | Moqebelo | Sontaha |
| 1 | Phomolo | 1.5 m ho matha | CT kapa phomolo | 1.5 m ho matha | Phomolo | 2 m ho matha | 25-30 mets metsotso kapa CT |
| 2 | Phomolo | 2 m ho matha | CT kapa phomolo | 2 m ho matha | Phomolo | 2,5 m ho matha | 25-30 mets metsotso kapa CT |
| 3 | Phomolo | 2,5 m ho matha | CT kapa phomolo | 2 m ho matha | Phomolo | 3.5 limithara | 30-35 metsotsoana kapa CT |
| 4 | Phomolo | 2,5 m ho matha | CT kapa phomolo | 2 m ho matha | Phomolo | 3.5 limithara | 35 mets e tsamaeang kapa CT |
| 5 | Phomolo | 3 m ho matha | CT kapa phomolo | 2,5 m ho matha | Phomolo | 4m ho matha | 35-40 mets metsotso kapa CT |
| 6 | Phomolo | 3 m ho matha | CT | 2,5 m ho matha | Phomolo | 4.5 m matha | 35-40 mets metsotso kapa CT |
| 7 | Phomolo | 3.5 limithara | CT | 3 m ho matha | Phomolo | Ho matha ka 5 m | Metsotso e 40 e tsamaeang kapa CT |
| 8 | Phomolo | 3 m ho matha | CT kapa phomolo | 2 m ho matha | Phomolo | Phomolo | 10K palo! |
Lipotso tse mabapi le Koetliso ea Maruo
U ka 'na ua ba le lipotso tse ngata le ho ameha ha u ntse u itokisetsa ho 10K ea hau. Fumana likarabo tsa lipotso tse atisang ho hlaha ha lipapali li ntse li koetlisetsa merabe ea 10K.
- Ke Lokela ho Etsa Liqhoa Tsa Ka Tsa Nako Neng?
- Ke neng ho loketseng ho matha ka bohloko?
- Na ke Lokela ho ja Pele ke Matha kapa Peiso?
- Na ho molemo ho matha ka ntle kapa ho treadmill?
- Ke Hobane'ng ha ke Lokela ho Iphetetsa Koetliso?
- Nka qoba ho emisa kamoreng ea kamoreng nakong ea likoloi?
- Na ke lumelloa ho Tsamaea Nakong ea Marabe?
Matsatsi a Race Day Tips
Ke tšaba ho matha 10K? Fumana keletso ho matha peisong e atlehileng.
- Litlhahiso tsa Puo ea Hao ea Pele ea 10K
- Litlhahiso tsa ho sebetsana le li-Jitters tsa pele ho peiso
- Litlhahiso tsa kelello ho kena lichabeng
- Liphoso Tse Tloaelehileng Tsa ho Qoba ho Qoba
- Tsela ea ho nka metsi ho tloha litsing tsa thuso
- Etiquette ea Masole a Tsela
- Na ke Lokela ho Matha Letsatsi Pele ho Peiso?
- Kamoo U ka Sebetsanang le Bongata Mahlaeng
- Tsela ea ho Sebelisa Porta-Potties ka Letsatsi la Maso