19-beke ea maeto ea Marathon ea Kemiso ea Ba tsamaeang le ba matha / ba tsamaeang
Ha u ntse u koetlisa ho tsamaea marathon, u lokela ho haha sebaka sa hau sa maeto hole haholo butle-butle. Qala ka ho haha methapo ea hau ea motheo ho fihlela u ka tsamaea lik'hilomithara tse robeli hantle, 'me u khona ho tsamaea lik'hilomithara tse' nè matsatsing a mang a mararo ka beke.
Ho eketsa leeto la hao le lelelele ka ho fetisisa ho tsamaea beke le beke, o tla haha bokhoni ba hao ba ho mamella.
U susumelletsa 'mele oa hau hore o hahe mali a macha mesifa ea hao, le ho haha fiber e fokolang haholo. Empa hape u hloka sebaka se selelele ho otla maoto a hao ho thibela marang-rang , sebelisa metsi a hloekileng le ho noa matla nakong ea maeto a malelele. Fana ka lisebelisoa tsohle tsa hau le liaparo tsa hao mosebetsing oa koetliso e le hore u tsebe hore o tla e etsa nakong ea marathon.
Lintho tse hlokahalang bakeng sa Kemiso ea ho haha Likoloi tsa Marathon
- U khona ho tsamaea hantle ka lik'hilomithara tse 8 ka letsatsi la hao le lelelele le ka lik'hilomithara tse 4 ka matsatsi a mararo ka beke.
- Ho khoneha ho etsa letsatsi le leng le le leng ka nako e telele ka beke, ho qeta lihora tse peli ho isa ho tse 6 tsa ho tsamaea ho tsoelang pele.
Lenaneo la beke le beke la Thupelo ea Marathon
- Labobeli, Labone, Moqebelo: tsamaea lik'hilomithara tse 'nè. U ka kopanya mofuta oa ho tsamaea u thabela ho haha ka lebelo le mamello ho tsena maetong. Tsamaiso ea ho tsamaea
- Mantaha, Laboraro, Labohlano: Matsatsi a fele. U ntse u ka thabela ho tsamaea ka boiketlo kapa boithabiso bo bong, empa ha se matsatsi a koetliso.
- Sontaha: Letsatsi la kaho ea Mileage - ho tsamaea nako e telele ho tsamaea
- U ka fapanya matsatsi a tobileng a beke, empa ka kakaretso, o lokela ho tlosa letsatsi pakeng tsa letsatsi le leng le le leng le tsamaeang, kapa u nke mokhoa o bonolo oa ho phela hantle ka letsatsi.
- Lenane lena le fapana le libeke tse mahareng tse hahiloeng ka maoto, e leng ho lumella hore ho be le maeto a tsitsitseng a se nang kotsi.
- Bakeng sa ba lakatsang ho sebelisa liketsahalo tsa 5K kapa 10K, tse kang volkssport e tsamaeang kapa litšebeletso tsa liphallelo / tsa monate nakong ea kemiso ea bona - nka sebaka sa lik'hilomithara tse 10 ho tloha Moqebelo ka bobeli le ho fokotsa matsatsi a khutšoanyane a maeba ho fihlela lik'hilomithara tse 3 kapa, haeba mamella hantle, thabela feela ho feta lik'hilomithara tse peli. U se ke ua etsa mahlakore a khutsuanyane letsatsi la hao le lelelele.
- Letsatsi la hao le lelelele ka ho fetisisa la koetliso e lokela ho ba libeke tse tharo ho isa ho tse 'nè pele ho marathone, joale o qala ho theola mileage. Ho feta: Marathon Tapering
- Bekeng ea ho qetela pele marathone ea hau, tsamaea maoto a 2-4 ka letsatsi le leng le le leng e le hore u tle u khatholohe ka ho feletseng le ho matlafatsoa pele marathone.
Beke | Letsatsi | Mon. | Tue. | Lumela. | Thur. | Fri. | Lumela ka Sat. | Mesebetsi eohle |
1 | Lik'hilomithara tse 8 | E tima | Lik'hilomithara tse 4 | E tima | Lik'hilomithara tse 4 | E tima | Lik'hilomithara tse 4 | 20 |
2 | Lik'hilomithara tse 10 | E tima | 4 | E tima | 4 | E tima | 4 | 22 |
3 | Lik'hilomithara tse 8 | E tima | 4 | E tima | 4 | E tima | 4 | 20 |
4 | Lik'hilomithara tse 12 | E tima | 4 | E tima | 4 | E tima | 4 | 24 |
5 | Lik'hilomithara tse 8 | E tima | 4 | E tima | 4 | E tima | 4 | 20 |
6 | Lik'hilomithara tse 14 | E tima | 4 | E tima | 4 | E tima | 4 | 26 |
7 | Lik'hilomithara tse 8 | E tima | 4 | E tima | 4 | E tima | 4 | 20 |
| 8 | Lik'hilomithara tse 16 | E tima | 4 | E tima | 4 | E tima | 4 | 28 |
| 9 | Lik'hilomithara tse 8 | E tima | 4 | E tima | 4 | E tima | 4 | 20 |
| 10 | Lik'hilomithara tse 18 | E tima | 4 | E tima | 8 | E tima | 4 | 34 |
| 11 | Lik'hilomithara tse 12 | E tima | 4 | E tima | 8 | E tima | 4 | 28 |
| 12 | Lik'hilomithara tse 20 | E tima | 4 | E tima | 8 | E tima | 4 | 36 |
| 13 | Lik'hilomithara tse 12 | E tima | 4 | E tima | 8 | E tima | 4 | 28 |
| 14 | Lik'hilomithara tse 20 | E tima | 4 | E tima | 8 | E tima | 4 | 36 |
| 15 | Lik'hilomithara tse 14 | E tima | 4 | E tima | 8 | E tima | 4 | 30 |
| 16 | Lik'hilomithara tse 22 | E tima | 4 | E tima | 8 | E tima | 4 | 38 |
| 17 | Lik'hilomithara tse 14 | E tima | 4 | E tima | 8 | E tima | 4 | 30 |
| 18 | Lik'hilomithara tse 10 | E tima | 4 | E tima | 4 | E tima | 4 | 22 |
| 19 | 2-4 lik'hilomithara tse peli | E tima | 2-4 | E tima | 2-4 | E tima | Off / 26.2 | Mesebetsi! |
Ho koetlisetsoa Marathon ka Liketsahalo tse ngata
Koetliso ea hau ea nako e telele e tla u nka bonyane linako tse 'maloa tsa selemo.
U ke ke ua khona ho qoba maemo a leholimo a fapaneng.