Mesebetsi ea Marathon ea 12-Mesebetsi ea ho Koetlisoa bakeng sa Marathoners a nang le phihlelo
Haeba u se u entse marathon 'me u ntse u matha ka linako tsohle, ha ho hlokahale hore u qete likhoeli tse' maloa u lokisetsa marathon ea latelang. Ka tlase ke kemiso ea marathon ea libeke tse 12 e tla u thusa hore u be le morabe o loketseng le ho mathela bokhoni ba hau bo feletseng.
Hopola hore kemiso ena hase ea motho e mocha ea sebetsang kapa ea sa sebetseng likhoeli tse 'maloa tse fetileng.
Ho qala lenane la koetliso, u tla lokela ho ba le setsi sa koetliso ea lik'hilomithara tse ka bang 20 ka beke 'me u lokela ho khona ho tsamaea lik'hilomithara tse 10 ka nako e lekaneng. Haeba u se u le boemong bo joalo, u ka 'na ua leka ho etsa lenaneo la ho qetela la marathon. Hlahloba merero ena ea koetliso ea marathon bakeng sa maemo a fapaneng le nako e telele ea koetliso
Koetliso ea Libeke le beke
Koetliso ea hau e kenyelletsa matlo a tempo, mekhahlelo ea nako e telele, nako e telele, le ho matha habonolo, tse hlalositsoeng ka tlase. Sheba lenane la beke le beke (ka tlase) bakeng sa lintlha tse tobileng mabapi le hore na ke bokae ho tsamaisa le ka nako e lekaneng. Lenane ha le bontše hore na ke letsatsi lefe le le leng le ka tsamaisoang ka mong le e mong, ka hona ho uena ho etsa qeto ea hore na u batla ho li qeta neng. Empa leka ho qoba ho etsa tempo e matha, nako e ntse e matha, 'me e qeta nako e telele e khutlela morao. U lokela ho nka letsatsi la phomolo kapa u tsamaee habonolo kapa u koetlisoe lipakeng.
Matha (TR): Kaha tempo e matha , u tla qala le ho qeta ka lik'hilomithara tse ling ka tsela e bonolo, e nang le boiketlo.
Limathi tse tsoetseng pele li ka eketsa lik'hilomithara tse eketsehileng ho li-warmup kapa cooldown. U lokela ho matha karolo ea tempo e tsamaeang ka lebelo la tekano ea 10K. Haeba o sa tsebe hantle hore na tekano ea 10K ea lebelo la hau ke efe, o lokela ho matha ka lebelo le utloahalang ka thata.
Nako ea ho Qetela (IR): Likarolo tse potolohileng li pheta-pheta sebaka se itseng (ie, 400m) ka lebelo la hao la 10K ebe joale nako ea ho phomola ka mor'a nako e 'ngoe le e' ngoe.
Ka mohlala, 5 x 800m ka 10K e lebelo la ho phomola ka motsotsoana ka 90 , e ka bolela ho khutla ka makhetlo a mahlano a 800m ka metsotsoana e 90 e phehella habonolo, lebelo la ho khutla pakeng tsa ho pheta. Nako ea nako e ka etsoa kae kapa kae, empa ho bonolo ho e etsa tseleng. U lokela ho qala ho futhumala ka tsela e bonolo. Ebe, etsa mekhahlelo / lits'ebeletso bakeng sa palo e behiloeng ea ho pheta. Qetella nako ea hau ka mohoete oa metsotso e 10.
Nako e telele (LR): Mesebetsi e meng e telele e tla etsoa ka lebelo le bulehileng la moqoqo oa mileage e khethiloeng. Tse ling li tla etsoa ka lebelo le itseng, ho itšetlehile ka lebelo la marathon ea hao (TMP). U ka sebelisa calculator ea nako ea tekanyo ea nako ea marang-rang ho fumana tekanyo ea marathon ea hao nako ka ho sebelisa nako ea morao tjena ho tloha peisong ea sebaka se seng.
Lisebelisoa tse bonolo (ER) le koetliso ea sefapano : Koetliso ea sefapano kapa ho potoloha habonolo ho ka etsoa matsatsing a mang a beke, ha nako ea hau e lumella. Ho khothalletsoa hore u nke bonyane letsatsi le le leng la phomolo ka ho feletseng ka beke. Lesebelisoa le bonolo le lokela ho etsoa ka boiketlo, lebelo la puisano.
Koetliso ea sefapano e ka ba ntho leha e le efe ntle le ho ithabisa, e kang ho palama libaesekele, ho roka, ho sesa, yoga kapa koetliso ea matla. O lokela ho etsa mosebetsi ona ka matla.
Etsa bonyane letsatsi le le leng la koetliso ea matla ka beke; Matsatsi a mabeli ka beke le ho feta. Mosebetsi oa hau o matlafatsang ha oa lokela ho ba nako e telele haholo kapa e matla haholo, 'me e ka ba boikoetliso ba' mele feela, joaloka sebopeho sena.
Tlhokomeliso: Ho futhumala ha metsi le li-cooldown li lokela ho etsoa ka lebelo le bonolo.
Thuto ea Koetliso ea Marathon ea libeke tse 12
Beke ea 1:
- Bapala # 1: Tlhahlobo e tsamaeang (TR): 1 maele a bonolo ha ho futhumala; 2 lik'hilomithara ka nako ea tempo; Li-cooldown tse 1
- Bapala # 2: Nako ea ho fapoha (IR): metsotso e 10 ea mofuthu; 8 x 400m ka 10K e feta ka nako ea bobeli ho phomola (bobeli bo bonolo) pakeng tsa; Metsotso e leshome ea motlakase
- Matha # 3: Nako e telele (LR): lik'hilomithara tse 10 ka tsela e bonolo, e phutholohileng
- Matha ka 4: Ho matha habonolo (ER): lik'hilomithara tse 4
Beke ea 2:
- Bapala # 1: TR: bohōle ba lik'hilomithara tse peli bakeng sa ho futhumatsa; 2 lik'hilomithara ka nako ea tempo; Li-cooldown tse 1
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 5 x 800m ho 10K e feta ka nako ea 90 ho hlaphoheloa pakeng tsa; Metsotso e leshome ea motlakase
- Matha ka # 3: LR: lik'hilomithara tse 11 ho TMP (sepheo sa marathon sa marathon) + metsotsoana e 30 / maili
- Bapala # 4: ER: lik'hilomithara tse 4
Beke ea 3:
- Bapala # 1: TR: bohōle ba lik'hilomithara tse peli bakeng sa ho futhumatsa; 2 lik'hilomithara ka nako ea tempo; Li-cooldown tse 1
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 5 x 800m ho 10K e feta ka nako ea 90 ho hlaphoheloa pakeng tsa; Metsotso e leshome ea motlakase
- Matha ka # 3: LR: lik'hilomithara tse 12 ka tsela e bonolo, e phutholohileng
- Bapala # 4: ER: lik'hilomithara tse 4
Beke ea 4:
- Bapala # 1: TR: bohōle ba lik'hilomithara tse peli bakeng sa ho futhumatsa; 1 lik'hilomithara nakong ea tempo; 1 maili e bonolo; 1 lik'hilomithara nakong ea tempo; Li-cooldown tse 1
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 4 x 1200m ka lebelo la 10K, le ho fola ka 400m pakeng tsa; Metsotso e leshome ea motlakase
- Matha ka # 3: LR: lik'hilomithara tse 13 ho TMP + metsotsoana e 30 / mile
- Bapala # 4: ER: lik'hilomithara tse 5
Beke ea 5:
- Bapala # 1: TR: bohōle ba lik'hilomithara tse peli bakeng sa ho futhumatsa; 3 lik'hilomithara ka nako ea tempo; Li-cooldown tse 1
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 6 x 800m ka lebelo la 10K, 'me lekhetlo la 90 le hlaphoheloa pakeng tsa lona; Metsotso e leshome ea motlakase
- Matha ka # 3: LR: lik'hilomithara tse 12 ka tsela e bonolo, e phutholohileng, ebe u qeta ka lik'hilomithara tse peli ho TMP
- Bapala # 4: ER: lik'hilomithara tse 5
Beke ea 6:
- Matha ka # 1: TR: 1 maele a bonolo a ho futhumatsa; 3 lik'hilomithara ka nako ea tempo; 2 cooldown mailile
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 10 x 400m ha 10K e feta ka nako ea 90 ho khutlisetsa mofuthu pakeng tsa; Metsotso e leshome ea motlakase
- Bapala # 3: LR: lik'hilomithara tse 15 ka tsela e bonolo, e phutholohileng
- Bapala # 4: ER: lik'hilomithara tse 5
Beke ea 7:
- Bapala # 1: TR: 2 maeto a bonolo a bonolo ho futhumatsa; 3 lik'hilomithara ka nako ea tempo; Li-cooldown tse 1
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m ka lebelo la 10K, le ho finyella 400m pakeng tsa; Metsotso e leshome ea motlakase
- Matha ka # 3: LR: lik'hilomithara tse 16 ho TMP + metsotsoana e 30 / mile
- Bapala # 4: ER: lik'hilomithara tse 5
Beke ea 8:
- Matha ka # 1: TR: 1 maele a bonolo a ho futhumatsa; 3 lik'hilomithara ka nako ea tempo; Li-cooldown tse 1
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 3 x 1600m ka lebelo la 10K, le phomolo ea 400m pakeng tsa; Metsotso e leshome ea motlakase
- Bapala # 3: LR: lik'hilomithara tse 18 ka tsela e bonolo, e phutholohileng
- Bapala # 4: ER: lik'hilomithara tse 4
Beke ea 9:
- Bapala # 1: TR: 2 maeto a bonolo a bonolo ho futhumatsa; 3 lik'hilomithara ka nako ea tempo; Moriri oa metsotso e 5
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 6 x 800m ka lebelo la 10K, 'me lekhetlo la 90 le hlaphoheloa pakeng tsa lona; Metsotso e leshome ea motlakase
- Bapala # 3: LR: lik'hilomithara tse 20 ka tsela e bonolo, e phutholohileng
- Matha # 4: ER: lik'hilomithara tse 3
Beke ea 10:
- Matha ka # 1: TR: 1 maele a bonolo a ho futhumatsa; 3 lik'hilomithara ka nako ea tempo; Moriri oa metsotso e 5
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m ka lebelo la 10K, le ho finyella 400m pakeng tsa; Metsotso e leshome ea motlakase
- Matha ka # 3: LR: 8 lik'hilomithara ka tsela e bonolo, e phutholohileng, ebe u qeta ka lik'hilomithara tse peli ho TMP
- Matha # 4: ER: lik'hilomithara tse 3
Beke ea 11:
- Matha ka # 1: TR: 1 maele a bonolo a ho futhumatsa; 3 lik'hilomithara ka nako ea tempo; Li-cooldown tse 1
- Bapala # 2: ER: 5 lik'hilomithara
- Matha ka # 3: LR: 6 lik'hilomithara tse bonolo
- Matha # 4: ER: lik'hilomithara tse 3
Beke ea 12:
- Matha ka # 1: TR: 1 maele a bonolo a ho futhumatsa; 2 lik'hilomithara ka nako ea tempo; Li-cooldown tse 1
- Bapala # 2: ER: lik'hilomithara tse 3
- Bapala # 3: ER: 2 lik'hilomithara
Lentsoe le Tsoang ho
Ho etsa koetliso ea hau ea beke le beke ke karolo ea ha u itokisetsa ho matha marathon. Ke habohlokoa hore u ikutloe u itokiselitse peisong ka ho ntlafatsa mekhoa ea ho sebetsana le mathata le mathata a kelello ao u tla ba le 'ona. U lokela ho etsa bonnete ba hore u itlhokomela ka ho fumana boroko bo bongata le ho itloaetsa mokhoa o nepahetseng oa ho ja . Haeba o utloa bohloko bo nka nako e telele ho feta matsatsi a 7 ho isa ho a 10, buisana le setsebi sa tlhokomelo ea bophelo ho fumana hore na lisosa le phekolo e ka etsahala.