United States ke e 'ngoe ea linaha tse ling feela lefatšeng tse ntseng li sebelisa mailile ho e-na le lik'hilomithara. Haeba u Moamerika, mohlomong u na le kutloisiso e ntle ea hore na ho nka nako e kae ho tsamaea maele (metsotso e ka bang 20 ka lebelo le bonolo). Empa litsela tse ngata tsa ho tsamaea le ho matha li hlalosoa lik'hilomithara. U lokela ho tsamaea ka lik'hilomithara tse kae ho ea etsisa tsela ea 5K?
Tsela ea 10K e kae? E tla nka nako e kae ho tsamaea maeto a sa tšoaneng ka lebelo le potlakileng, lebelo le itekanetseng kapa lebelo le bonolo?
Metlakase ho Fetola Lisebelisoa
U ka e shebella lichabeng tse ka tlase, tse ka bang kotara ea lik'hilomithara ho ea ho marathon a 26.2. U ka boela ua sebelisa lisebelisoa tsena:
- Kilometers ho Kilometers Calculator, ka Nako ea ho Tsamaea: Sebelisa k'homphieutha ena ho fumana karabo.
- Pace Calculator: Fumana ka lebelo la hau.
Haeba u batla ho etsa lipalo, mona ke litekanyetso:
- 1 lik'hilomithara ke lik'hilomithara tse 1.6. Miles x 1.6 = lik'hilomithara.
- Khilomitha e le 'ngoe e lekana le lik'hilomithara tse 0,62. Kilomitha x 0.62 = lik'hilomithara.
Lik'hilomithara le Kemiso ea ho tsamaea ka nako ea ho tsamaea
- Lebelo le potlakileng: metsotso e 11 ka hora kapa metsotso e 7 ka khilomitha. Ena ke lebelo la ho tsamaea ka potlako kapa ho le bonolo ho matha.
- Lebelo le lekanyelitsoeng: metsotso e 15 ka hora kapa 9.4 metsotso ka k'hilomithara. Ena ke lebelo le tsitsitseng la ho tsamaea .
- Lebelo le bonolo: metsotso e 20 ka hora kapa 12.5 metsotso ka k'hilomithara.
- Mokhoa oa ho lekanya lebelo la hau la ho tsamaea : sebelisa lisebelisoa tsena le lisebelisoa tsa lisebelisoa ho bona kamoo u tsamaeang kapele kateng.
Miles | Kilomitha | Ho tsamaea ka potlako | Tsamaea e itekanetseng | Easy Walk |
0.25 mi. | Lik'hilomithara tse 0,4 | Metsotso e 3. | Metsotso e 4. | Metsotso e 5. |
0.5 | 0.8 | 6 | 8 | 10 |
1.0 mi. | 1.6 km | 11 mets. | 15 mets. | Metsotso e 20. |
1.1 | 1.8 | 12 | 17 | 22 |
1.2 | 1.9 | 13 | 18 | 24 |
1.3 | 2.1 | 14 | 20 | 26 |
1.4 | 2.3 | 15 | 21 | 28 |
1.5 mi. | 2.4 km | 17 mets. | 23 mets. | 30 metsotso. |
1.6 | 2.6 | 18 | 24 | 32 |
1.7 | 2.7 | 19 | 26 | 34 |
1.8 | 2.9 | 20 | 27 | 36 |
1.9 | 3.1 | 21 | 29 | 38 |
2.0 mi. | 3.2 km | 22 metsotso. | 30 metsotso. | 40 metsotso. |
2.1 | 3.4 | 23 | 32 | 42 |
2.2 | 3.5 | 24 | 33 | 44 |
2.3 | 3.7 | 25 | 35 | 46 |
2.4 | 3.9 | 26 | 36 | 48 |
2.5 mi. | 4.0 km | 28 mets. | 38 mets. | 50 mets. |
2.6 | 4.2 | 29 | 39 | 52 |
2.7 | 4.3 | 30 | 41 | 54 |
2.8 | 4.5 | 31 | 42 | 56 |
2.9 | 4.7 | 32 | 44 | 58 |
3.0 mi. | 4.8 km | 33 mets. | Metsotso e 45. | Metsotso e 60. |
3.1 mi. | Km 5,0 | 34 mets. | Metsotso e 47. | Metsotso e 62. |
Sebaka se bohōle ba lik'hilomithara tse 3,0 se lekana le sebaka sa 5K sa litsela tse ngata tseo u ka kenang ho tsona bakeng sa liphallelo kapa tsa boithabiso. Joalokaha u bona, u ka e tsamaea ka hora kapa ho feta.
Tsela ea ho Koetlisa ho Tsamaea 5K : Mona ke mokhoa oa ho itokisetsa litsela tse monate.
Miles | Kilomitha | Ho tsamaea ka potlako | Tsamaea e itekanetseng | Easy Walk |
3.2 mi. | 5.1 km | 35 mets. | 48 mets. | Metsotso e 64. |
3.3 | 5.3 | 36 | 50 | 66 |
3.4 | 5.5 | 37 | 51 | 68 |
3.5 mi. | 5.6 km | 39 mets. | Metsotso e 53. | 1:10 hr. |
3.6 | 5.8 | 40 | 54 | 72 |
3.7 | 6.0 | 41 | 56 | 74 |
3.8 | 6.1 | 42 | 57 | 76 |
3.9 | 6.3 | 43 | 59 | 78 |
4.0 mi. | 6.4 km | 44 metsotso. | Metsotso e 60. | 1:20 hr. |
4.1 | 6.6 | 45 | 62 | 82 |
4.2 | 6.8 | 46 | 63 | 84 |
4.3 | 6.9 | 47 | 65 | 86 |
4.4 | 7.1 | 48 | 66 | 88 |
4.5 mi. | 7.2 km | 50 mets. | 68 mets. | 1:30 hr. |
4.6 | 7.4 | 51 | 69 | 92 |
4.7 | 7.6 | 52 | 71 | 94 |
4.8 | 7.7 | 53 | 72 | 96 |
4.9 | 7.9 | 54 | 73 | 98 |
E 5,5 mi. | 8,0 km | 55 mets. | 1:15 hr. | 1:40 hr. |
5.1 | 8.2 | 56 | 76 | 102 |
5.2 | 8.4 | 57 | 78 | 104 |
5.3 | 8.5 | 58 | 79 | 106 |
5.4 | 8.7 | 59 | 81 | 108 |
5.5 mi. | 8.9 km | Metsotso e 60. | 1:22 hr. | 1:50 hr. |
5.6 | 9.0 | 62 | 84 | 112 |
5.7 | 9.2 | 63 | 85 | 114 |
5.8 | 9.3 | 64 | 87 | 116 |
5.9 | 9.5 | 65 | 88 | 118 |
6.0 mets. | 9.7 km | 66 mets. | 1:30 hr. | 2:00 hos. |
6.2 mi. | 10,0 km | 68 mets. | 1:32 hr. | 2:04 hr. |
Sebaka se bohōle ba lik'hilomithara tse 6.2 ke se setle sa ho tseba liketsahalo tse tsamaeang hantle tse tsamaeang ka marang-rang ke lik'hilomithara tse 10, e leng lik'hilomithara tse 6.2. Hona hape ke sebaka sa maeto a Volkssport . Ho nka lihora tse peli kapa ka tlase.
Tsela ea ho Koetlisa ho Tsamaea 10K : Sebelisa moralo ona ho haha matla a hau e le hore u ka qeta sebaka sena 'me u thabela lintho tse tseleng.
Miles | Kilomitha | Ho tsamaea ka potlako | Tsamaea e itekanetseng | Easy Walk |
6.5 mi. | 10.5 km | 71 metsotso. | 97 mets. | 2:10 hr. |
7.0 | 11.3 | 77 | 105 | Metsotso e 140. |
7.5 | 12.1 | 82 | 113 | 150 |
8.0 | 12.9 | 88 | 120 | 160 |
8.5 | 13.7 | 93 | 128 | 170 |
9.0 | 14.5 | 99 | 135 | 180 |
9.5 | 15.3 | 105 | 143 | 190 |
10,0 mi. | 16.1 km | 1:50 hr. | 2:30 hr. | 3:20 hr. |
10.5 | 16.9 | 116 | 158 | 210 metsotso. |
11.0 | 17.7 | 121 | 165 | 220 |
11.5 | 18.5 | 127 | 173 | 230 |
12.0 | 19.3 | 132 | 180 | 240 |
12.5 | 20.1 | 138 | 188 | 250 |
13.0 | 20.9 | 143 | 195 | 260 |
13.1 mi. | 21.1 km | 2:24 hr. | 3:17 hr. | 4:22 hr. |
Karolo ea marathon ea bohōle ba lik'hilomithara tse 13,1 e ka feta lik'hilomithara tse 21 feela. U tla batla ho khetha motho ea tsamaeang hantle kapa u tla fihla qetellong ka mor'a hore libapali li je lijo tsohle tsa ho qetela ebe li khutletse hae.
Tsela ea ho Koetlisa ho Tsamaea Half Marathon : bona mehato eo u lokelang ho e nka ho haha nako ea hao ea ho tsamaea le lebelo ka potlako e le hore u itokiselitse bothata ba 13.1-mile.
Karolo e setseng ea chate e re isa karolong ea marathon ea 26.2 lik'hilomithara kapa lik'hilomithara tse 42.2. E tla nka lihora tse seng kae, esita le ntle le ho phomola.
Miles | Kilomitha | Ho tsamaea ka potlako | Tsamaea e itekanetseng | Easy Walk |
13,5 mi. | 21.7 km | 2:29 hr. | 3:23 hr. | 4:30 hr. |
14.0 | 22.5 | 154 metsotso. | 210 metsotso. | 280 mets. |
14.5 | 23.3 | 160 | 218 | 290 |
15,0 mi. | 24.1 km | 2:45 hr. | 3:45 hr. | 5:00 hos. |
15.5 | 24.9 | 171 | 233 | 310 |
16.0 | 25.7 | 176 | 240 | 320 |
16.5 | 26.6 | 182 | 248 | 330 |
17.0 | 27.4 | 187 | 255 | 340 |
17.5 | 28.2 | 193 | 263 | 350 |
18.0 | 29.0 | 198 | 270 | 360 |
18.5 | 29.8 | 204 | 278 | 370 |
19.0 | 30.6 | 209 | 285 | 380 |
19.5 | 31.4 | 215 | 293 | 390 |
20,0 mi. | 32.2 km | 3:45 hr. | 5:00 hos. | 6:40 hr. |
20.5 | 33.0 | 226 | 308 | 410 |
21.0 | 33.8 | 231 | 315 | 420 |
21.5 | 34.6 | 237 | 323 | 430 |
22.0 | 35.4 | 242 | 330 | 440 |
22.5 | 36.2 | 248 | 338 | 450 |
23.0 | 37.0 | 253 | 345 | 460 |
23.5 | 37.8 | 259 | 353 | 470 |
24.0 | 38.6 | 264 | 360 | 480 |
24.5 | 39.4 | 270 | 368 | 490 |
25,0 mi. | 40.2 km | 4:35 hr. | 6:15 hr. | 8:20 hr. |
25.5 | 41.0 | 281 | 383 | 510 |
26.0 | 41.8 | 286 | 390 | 520 |
26.2 mi. | 42.2 km | 4:48 hr. | 6:33 hr. | 8:44 hr. |
Ke kamoo u leng hōle hakae le hore na u nka nako e telele hakae. Na u itokiselitse ho qala koetliso?