Moqalo oa ho qala, oa bohareng, le oa ho sebetsa ka mokhoa o tsoetseng pele
Haeba o ngodisitse bakeng sa marang-rang a 10K (lik'hilomithara tse 6.2) hoo e ka bang ka khoeli, u sa ntse u e-na le nako ea ho itokisetsa morabe oa hau. Ka tlase ke mananeo a mararo a koetliso bakeng sa ba qalang, ba lipakeng, kapa ba matha ba matha ba batlang ho matha 10K libeke tse 'nè.
Moqapi oa Qala
Litokomane tsena tse tharo li kenyeletsa mesebetsi e latelang ho lenaneo la koetliso.
- Nako e telele (LR): Ha u koetlisetse ketsahalo ea nako e telele, empa nako e telele e tla u thusa hore u ntlafatse matla a hau, a bohlokoa nakong ea lipapali tsa 10K. U lokela ho etsa nako ea hao e telele ka mokhoa o tsitsitseng, oa puisano. U lokela ho phefumoloha habonolo 'me u bue ka lipolelo tse feletseng.
- Easy runs (ER): Tsena li lokela ho etsoa ka boiteko bo tsitsitseng.
- Matsatsi a phomolong le a ho koetlisa (CT): Matsatsing a phomolo, o ka tlosa letsatsi kapa o sebelisa mokhoa o bonolo oa ho koetlisa sefuba (CT) , tse kang ho palama libaesekele, ho sesa, yoga kapa mosebetsi o mong oo u o thabelang. Koetliso ea matla e molemo haholo bakeng sa thibelo ea kotsi le ntlafatso ea tshebetso. Etsa hore ho ikoetlisa ho matlafatse kemiso ea hau ho isa makhetlo a mabeli ho isa ho a mararo ka beke.
Haeba o tsoa ka ntle, o ka lekanya litsela tsa hau ho sebelisa sebaka se kang MapMyRun kapa sebelisa app e tsoetseng pele e kang RunKeeper kapa Strava.
Moqalo oa koetliso ea 10K
Le hoja kemiso ena e le ea ba qalang, u se ke ua e qala haeba u se u sa sebetse bonyane likhoeli tse tharo tse fetileng. E le hantle, ho qala lenaneo lena la koetliso, o lokela ho sebetsa matsatsi a seng makae ka beke 'me o ka mathela lik'hilomithara tse tharo. Haeba u sa etse joalo, leka ho koetlisa lik'hilomithara tse 1 kapa ho fihlela lik'hilomithara tse peli ka libeke tse 'nè.
Beke ea 1
- Letsatsi la 1 : metsotso e 30 CT kapa phomolo
- Letsatsi la 2 : lik'hilomithara tse 2 ER
- Letsatsi la 3 : metsotso e 30 CT kapa phomolo
- Letsatsi la 4 : lik'hilomithara tse 2 ER
- Letsatsi la 5 : Phomola
- Letsatsi la 6 : lik'hilomithara tse 3 LR
- Letsatsi la 7 : lik'hilomithara tse peli ka potlako tsamaea kapa Phomolo
Beke ea 2
- Letsatsi la 1 : metsotso e 30 CT kapa phomolo
- Letsatsi la 2 : 2,5 lik'hilograma ER
- Letsatsi la 3 : metsotso e 30 CT kapa phomolo
- Letsatsi la 4 : 2,5 lik'hilomithara tse hlano
- Letsatsi la 5 : Phomola
- Letsatsi la 6 : lik'hilomithara tse 4 LR
- Letsatsi la 7 : lik'hilomithara tse peli ka potlako tsamaea kapa Phomolo
Beke ea 3
- Letsatsi la 1 : metsotso e 30 CT kapa phomolo
- Letsatsi la 2 : lik'hilomithara tse 3 ER
- Letsatsi la 3 : metsotso e 30 CT kapa phomolo
- Letsatsi la 4 : lik'hilomithara tse 3 ER
- Letsatsi la 5 : Phomola
- Letsatsi la 6 : lik'hilomithara tse 5 LR
- Letsatsi la 7 : lik'hilomithara tse peli ka potlako tsamaea kapa Phomolo
Beke ea 4
- Letsatsi la 1 : lik'hilomithara tse 3 ER
- Letsatsi la 2 : metsotso e 30 CT kapa phomolo
- Letsatsi la 3 : lik'hilomithara tse 3 ER
- Letsatsi la 4 : Phomola
- Letsatsi la 5 : lik'hilomithara tse 2 ER
- Letsatsi la 6 : Phomola
- Letsatsi la 7 : Letsatsi la lerata
Tlhaloso e akaretsang / e tsoetseng pele
Mesuoe ea koetliso ea libeke tse 'nè tse tsoetseng pele le tse tsoetseng pele e kenyelletsa lithupelo tse ling.
- Tempo e mathela (TR): Tempo e mathela ho u thusa hore u hlahise sebaka sa hau sa anaerobic, e leng sa bohlokoa bakeng sa ho palama ka potlako. Qala ho matha ka metsotso e leshome ka tsela e bonolo, ebe u tsoela pele ka metsotso e 20 ho ea ho e 25 ka metsotsoana e leshome ho ea ho e lebelo ho feta tekano ea 10K ea marang-rang , 'me u qete ka metsotso e 10 u pholile. Haeba o sa tsebe hantle hore na tebelo ea 10K ea marang-rang ke efe, matha ka lebelo "le tsitsitseng" leo u ka le bolokang metsotso e 20 ho isa ho e 25.
- Boikoetliso ba nako ea 10K: Etsa hore nako ea hau e sebetse ha u ntse u lebelo la 10K, o e-na 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.
- 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 marang-rang a 10K. Fumana leralleng ka tsela e bonolo. Ho phefumoloha ha hao ha hoa lokela ho sebetsoa ke nako eo u qalang ka eona hape.
Kakaretso ea 10K ea Kemiso ea Thupelo
Lenaneo lena la libeke tse 'nè la koetliso le etselitsoe ba matha ba nang le phihlelo ea morabe o fetileng mme ba batla ho ntlafatsa nako ea bona ea 10K. O lokela ho matha ka tsela e ts'oarellang ho fihla lik'hilomithara tse hlano ho qala lenaneo lena.
Beke ea 1
- Letsatsi la 1 : metsotso e 40 CT kapa phomolo
- Letsatsi la bobeli : Metsotso e 20 TR + 2 e pheta hape leralleng
- Letsatsi la 3 : metsotso e 30 CT kapa phomolo
- Letsatsi la 4 : metsotso e 4 ho lebelo la 10K ea marang-rang bakeng sa linako tse tharo
- Letsatsi la 5 : Phomola
- Letsatsi la 6 : lik'hilomithara tse 5 LR
- Letsatsi la 7 : lik'hilomithara tse 3 ER
Beke ea 2
- Letsatsi la 1 : metsotso e 40 CT kapa phomolo
- Letsatsi la 2 : metsotso e 30 TR + 3 e pheta hape
- Letsatsi la 3 : Metsotso e 25 CT kapa Phomolo
- Letsatsi la 4 : metsotso e 4 ho lebelo la 10K ea marang-rang bakeng sa linako tse tharo
- 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 : metsotso e 40 CT kapa phomolo
- Letsatsi la 2 : Metsotso e 25 TR + 3 e pheta hape
- Letsatsi la 3 : metsotso e 30 CT kapa phomolo
- Letsatsi la 4 : metsotso e 4 ho lebelo la 10K ea marang-rang bakeng sa linako tse tharo
- Letsatsi la 5 : Phomola
- Letsatsi la 6 : 6 lik'hilomithara tse 6 LR
- Letsatsi la 7 : lik'hilomithara tse 3 ER
Beke ea 4
- Letsatsi la 1 : metsotso e 30 CT
- Letsatsi la bobeli : Phomola
- Letsatsi la 3 : Metsotso e 20 TR
- Letsatsi la 4 : Phomola
- Letsatsi la 5 : lik'hilomithara tse 2 ho ea ho tse 3 ER
- Letsatsi la 6 : Phomola
- Letsatsi la 7 : 10K Palo
Lenane la Thupelo ea 10K e tsoetseng pele
Ena ke lenaneo la koetliso ea libeke tse 'ne le etselitsoeng lipapali tse nang le boiphihlelo ba morabe' me li batla ho ntlafatsa nako ea tsona ea 10K. U lokela ho matha ka tsela e ts'oarellang ho fihlela ho qala lenaneo lena.
Beke ea 1
- Letsatsi la 1 : metsotso e 40 CT kapa phomolo
- Letsatsi la 2 : Metsotso e 25 TR + 2 e pheta hape
- Letsatsi la 3 : metsotso e 30 CT kapa phomolo
- Letsatsi la 4 : metsotso e 5 ho 10K ho pota nako e meraro
- Letsatsi la 5 : Phomola
- Letsatsi la 6 : 7 lik'hilomithara tse 7 LR
- Letsatsi la 7 : lik'hilomithara tse 4 ER
Beke ea 2
- Letsatsi la 1 : metsotso e 40 CT kapa phomolo
- Letsatsi la 2 : metsotso e 30 TR + 3 e pheta hape
- Letsatsi la 3 : metsotso e 40 CT kapa phomolo
- Letsatsi la 4 : metsotso e 5 ka lebelo la 10K la likhetho bakeng sa linako tse 4
- Letsatsi la 5 : Phomola
- Letsatsi la 6 : 8 lik'hilomithara tse 8 LR
- Letsatsi la 7 : lik'hilomithara tse 4 ER
Beke ea 3
- Letsatsi la 1 : metsotso e 40 CT kapa phomolo
- Letsatsi la 2 : Metsotso e 25 TR + 3 e pheta hape
- Letsatsi la 3 : metsotso e 40 CT kapa phomolo
- Letsatsi la 4 : metsotso e 5 ka lebelo la 10K la marang-rang bakeng sa linako tse tharo
- 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 : metsotso e 30 CT
- Letsatsi la bobeli : Phomola
- Letsatsi la 3 : Metsotso e 20 TR
- Letsatsi la 4 : Phomola
- Letsatsi la 5 : lik'hilomithara tse 2 ho ea ho tse 3 ER
- Letsatsi la 6 : Phomola
- Letsatsi la 7 : 10K Palo
Lentsoe le Tsoang ho
Le hoja libeke tse 'nè li na le nako e ngata ea ho itokisetsa ho ea peisong ea 10K, ke habohlokoa hore u se ke ua leka ho phallela peiso ea hao le ho e fetela . Ho etsa nako e ngata haholo ho ka etsa hore motho a atlehe haholo ka likotsi.
Khetha lenane la koetliso la 10K le nepahetseng bakeng sa hau ho latela boemo ba hau ba hona joale mme u hlokomele ho mamela 'mele oa hau haeba u hlokomela bohloko leha e le bofe bo tšoarellang nako e telele ho feta letsatsi kapa tse peli. Ho lokile ho nka matsatsi a mangata a phomolo haeba u nahana hore ua e hloka.