Ho bolela nako ea morabe, haholo-holo bakeng sa peiso ea maeto a malelele joaloka marathon , ho thata hobane ho na le mefuta e mengata, e kang 'meleng le kelellong bakeng sa peiso, boemo ba boemo ba leholimo, bophahamo ba tseleng, bongata, joalo-joalo.
Sebelisa Letlapa
Leha ho le joalo, haeba u sa tsoa matha peisong e 'ngoe ka nako e fapaneng, tsela e le' ngoe ea ho ipeha tekanyo ea seo u khonang ho se etsa ke ho sebelisa chate e kang e ka tlase.
Sheba nako ea hau ea morao tjena ho e 'ngoe ea lihlopha ka letsohong le letšehali, ebe ue latela ho fihlela nako ea nako ea marathon e boletsoeng esale pele.
K'hilomithara tse 5-K 10-K-Half-marathon Marathon
4:20 15:00 31:08 1:08:40 2:23:47
4:38 16:00 33:12 1:13:19 2:33:25
4:56 17:00 35:17 1:17:58 2:43:01
5:14 18:00 37:21 1:22:38 2:52:34
5:33 19:00 39:26 1:27:19 3:02:06
5:51 20:00 41:31 1:31:59 3:11:35
6:09 21:00 43:36 1:36:36 3:21:00
6:28 22:00 45:41 1:41:18 3:30:23
6:46 23:00 47:46 1:45:57 3:39:42
7:05 24:00 49:51 1:50:34 3:48:57
7:24 25:00 51:56 1:55:11 3:58:08
7:42 26:00 54:00 1:59:46 4:07:16
8:01 27:00 56:04 2:04:20 4:16:19
8:19 28:00 58:08 2:08:53 4:25:19
8:37 29:00 1:00:12 2:13:24 4:34:14
8:56 30:00 1:02:15 2:17:53 4:43:06
Sebelisa Calculator
E le hore u fumane tlhaloso e tobileng, u ka boela ua sebelisa mobala oa nako ea ho bapala nako, joaloka khetho ena ea nako ea pele. U feela u pata data ea hau. K'homphieutha joale e u bontša hore na u ka etsa joang merabe ka maoto a mang.
U boetse u lokela ho hopola hore nako ea lipapiso tsa nako ea matšeliso ke tekanyo ea nako eo u ka e finyellang ha u etsa koetliso e nepahetseng bakeng sa sebaka seo. Kahoo ha ho bolele hore haeba u koetlisa 5K le hore u finyelle nako e ntle, joale o tla matha nako e lekanang ea marathon. Ho phaella moo, joalokaha ke boletse, ho na le mefuta e mengata e ka amang nako ea hau. Ka mohlala, ha ho na lihlopha tse peli tse tšoanang hantle le tse tsamaeang ka mahlakoreng a marang-rang kapa ka tsela e telele kapa ka bophahamo ba leoatle ho tla u liehisa.
U na le monyetla o moholo oa ho bolela esale pele ka marathone e thehiloeng ho nako ea halofo ea marathon, ho e-na le 5K. Hape ho molemo ho sebelisa nako ho tsoa peisong ho feta libeke tse tšeletseng pele ho morabe oa hau. Haeba e le nako e ngata ho feta eo, boemo ba hao ba ho ikoetlisa bo ka 'na ba fetoha (ho molemo kapa ho mpefala)' me linako ha li na ho nepahala. Hape, haeba u ntse u matha a marabe a sebakeng sa heno, ho matha peisong ka libeke tse 'maloa tsa morabe oa hao o hlaselang ho eketsa menyetla ea ho ba le maemo a tšoanang a leholimo bakeng sa merabe ka bobeli, e tla boela e etse hore nako ea hao ea ho bolela esale pele e be ea sebele.
Ho totobetse hore ho na le sebaka se seholo sa phoso ha u sebelisa li-calculator pele, empa ho molemo hore u be le tekanyo e lekaneng pele ho morabe, ho e-na le hore u kene ho eona ka sekhukhu. Ka sebele e ka u thibela ho beha lipakane tsa morabe le ho thibela liphoso tsa ho otlolla letsoho, tse kang ho tsoa ka potlako .
Mohloli:
"Matla a Oxygen: Tables ea Tshebetso ea Bapalami ba Bohareng," ke Jack Daniels le JR Gilbert.