Haeba o se o ngodisitse bakeng sa lebelo la 5K e leng khoeli mme ha o e-s'o be le koetliso e tobileng bakeng sa eona, u sa ntse u e-na le nako ea ho qeta nako e lekaneng ea morabe. Lenaneo lena la libeke tse 'nè tsa koetliso (sheba ka tlase) le etselitsoe ho ba matha a bohareng ba sebeletsang bonyane lik'hilomithara tse 15 ka beke. (Haeba u mo matha oa qalang ea batlang ho matha libeke tse 5K, u sebelise kemiso ea 5K ea libeke tse 4 tse qalang .
Haeba o batla kemiso e thata haholoanyane, leka leeto la 5K la libeke tse 4 tse tsoetseng pele .)
Haeba u le semathi sa nakoana 'me u na le nako e eketsehileng ea ho koetlisa, leka kemiso ena ea libeke tse 8 tsa Kakaretso .
Litlhaku tsa Koetliso
Tempo e matha (TR): Tempo e mathela ho u thusa ho hlahisa sebaka sa hau sa anaerobic, e leng sa bohlokoa bakeng sa lipapali tsa 5K tse potlakileng. Qala ho matha ka metsotso e 10 e bonolo, joale tsoela pele ka metsotso e 15 ho isa ho e 20 ka metsotsoana e 10 ho ea ho e lebelo ho feta tekano ea 10K ea lebelo, 'me u qete ka metsotso e 10 u pholile. Haeba o sa tsebe hantle hore na tekano ea 10K ea marang-rang ke efe, matha ka lebelo le ikutloang "ka thata ka thata."
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 boiteko ba hau ba marang-rang a 5K. Fumana leralleng ka tsela e bonolo. Ho phefumoloha ha hao ho lokela ho ba bonolo le ho phutholoha ha u qala ho pheta hape.
Kakaretso ea 5K Ho sebetsa : Etsa hore nako ea hau e sebetse ha u ntse u lebelo la 5K , u e-na le metsotso e 'meli e hlaphoheloang habonolo pakeng tsa nako e' ngoe le e 'ngoe.
U lokela ho qala le ho qeta li-workout tsa 5K tsa nako ea nako e le ngoe ea lik'hilomithara tse lekaneng tsa ho matha ho futhumala le ho pholile.
Long Runs (LR): Ha u koetlisetse ketsahalo e telele, empa nako e telele e tla u thusa ho hlaolela matla a hau, a bohlokoa ho lipapali tsa 5K. 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. Mohato oa hau o bonolo o tsamaeang (EP) o lokela ho etsoa hape boiteko bona.
Matsatsi a phomolo: Matsatsing a phomolo, u ka tlosa letsatsi kapa u sebelisa mokhoa o bonolo oa ho koetlisa sefapano (CT), tse kang ho palama libaesekele, ho sesa, moetlisi oa elliptical, koetliso ea matla kapa mosebetsi o mong oo u o thabelang.
Kemiso ea 4 Kakaretso ea 5K ea Kakaretso
Beke ea 1
Letsatsi la 1 : 40 metsotso ea CT kapa phomolo
Letsatsi la 2 : 25 metsotsoana ea TR + 2 e pheta hape
Letsatsi la 3 : 30 metsotso ea CT kapa phomolo
Letsatsi la 4 : [4 mets @ 5K boiteko + 2 metsotso EP] x 3
Letsatsi la 5 : Phomola
Letsatsi la 6 : lik'hilomithara tse 5 LR
Letsatsi la 7 : lik'hilomithara tse 3 EP
Beke ea 2
Letsatsi la 1 : 40 metsotso ea CT kapa phomolo
Letsatsi la 2 : 30 metsotsoana TR + 3 e pheta hape
Letsatsi la 3 : 30 metsotso ea CT kapa phomolo
Letsatsi la 4 : [4 mets @ 5K boiteko + 2 metsotso EP] x 4
Letsatsi la 5 : Phomola
Letsatsi la 6 : 7 lik'hilomithara tse 7 LR
Letsatsi la 7 : lik'hilomithara tse 3 EP
Beke ea 3
Letsatsi la 1 : 40 metsotso ea CT kapa phomolo
Letsatsi la 2 : 25 metsotsoana TR + 3 e pheta hape
Letsatsi la 3 : 30 metsotso ea CT kapa phomolo
Letsatsi la 4 : [4 mets @ 5K boiteko + 2 metsotso EP] x 3
Letsatsi la 5 : Phomola
Letsatsi la 6 : 6 lik'hilomithara tse 6 LR
Letsatsi la 7 : lik'hilomithara tse 3 EP
Beke ea 4
Letsatsi la 1 : 30 metsotsoana CT
Letsatsi la bobeli : Phomola
Letsatsi la 3 : metsotso e 20 TR
Letsatsi la 4 : Phomola
Letsatsi la 5 : lik'hilomithara tse 3 EP
Letsatsi la 6 : Phomola
Letsatsi la 7 : 5K Metsu!