Ho Ntlafatsa Nako ea Hao ea Marathon
Haeba u se u ntse u matha bonyane halofo ea marathon (13.1 lik'hilomithara) u ka fetela pele ho sepheo sa hau se latelang-u otla nako ea hau. Sebelisa lenane la koetliso la libeke tse 12 ho u thusa hore u tsamaise rekoto ea hau ( PR ) karolong ea hau e latelang ea marathon.
Ho qala moralo ona, o lokela ho qeta metsotso e 30 ho isa ho e 60 ka letsatsi, matsatsi a mane ho isa ho a mahlano ka beke. Haeba u se ho fihlela ho joalo, u ka 'na ua leka ho leka ba qalang nako ea halofo ea marathon kapa kemiso e tsoetseng pele ea halofo ea marathon ea kemiso .
Haeba kemiso ena e bonahala eka e thata, leka nako e tsoetseng pele ea marathon ea nako .
Half-marathon Kemiso ea Thupelo ea Baphaphathehi ba Phelang
| Beke | Mantaha | Labobeli | Laboraro | Labone | Labohlano | Moqebelo | Sontaha |
| 1 | CT | 30 metsotso. tempo | Phomolo kapa CT | Lik'hilomithara tse 4 | Phomolo | limaele tse 5 | 3 lik'hilomithara EZ |
| 2 | CT | 4 x 400 IW | Phomolo kapa CT | Lik'hilomithara tse 4 | Phomolo | Lik'hilomithara tse 6 | 3.5 lik'hilomithara EZ |
| 3 | CT | 35 mets. tempo | 4 mi | Lik'hilomithara tse 3 | Phomolo | Lik'hilomithara tse 7 | 3 lik'hilomithara EZ |
| 4 | CT | 5 x 400 IW | Phomolo | Likoloi tse likete tse 4 | Phomolo | Lik'hilomithara tse 7 | 3 lik'hilomithara EZ |
| 5 | CT | 35 mets. tempo | 5 mi | Bohōle ba lik'hilomithara tse tharo | Phomolo | Lik'hilomithara tse 8 | 4 lik'hilomithara EZ |
| 6 | CT | 6 x 400 IW | 5 mi | Likoloi tse likete tse 4 | 2 lik'hilomithara EZ | Phomolo | 10K peiso |
| 7 | CT | 40 metsotso. tempo | 5 mi | Likoloi tse likete tse 4 | Phomolo | Lik'hilomithara tse 9 | 4 lik'hilomithara EZ |
| 8 | CT | 6 x 400 IW | 6 mi | Bohōle ba lik'hilomithara tse tharo | Phomolo | Lik'hilomithara tse 10 | 4 lik'hilomithara EZ |
| 9 | CT | Metsotso e 45. tempo | 5 mi | Likoloi tse likete tse 4 | Phomolo | Lik'hilomithara tse 11 | Phomolo |
| 10 | CT | 7 x 400 IW | 5 mi | Bohōle ba lik'hilomithara tse tharo | Phomolo | Lik'hilomithara tse 12 | 3 lik'hilomithara EZ |
| 11 | CT | Metsotso e 45. tempo | Phomolo | Bohōle ba lik'hilomithara tse tharo | Phomolo | limaele tse 5 | 3 lik'hilomithara EZ |
| 12 | Phomolo | Lik'hilomithara tse 4 | Metsotso e 30 ho feta 10K | Lik'hilomithara tse 2 | Phomolo | Metsotso e 20. | Letsatsi la Race |
Sebopeho sa Nako ea Koetliso ea Half-Marathon
O ka fetola matsatsi ho amohela kemiso ea hau.
Haeba u phathahane ka letsatsi le le leng, ho hotle ho chenchana letsatsi la phomolo bakeng sa letsatsi la ho matha. Tsena ke lintlha tsa mefuta ea mosebetsi oo u tla o etsa ho pholletsa le beke.
- Koetliso ea sefapano (CT): Mesebetsi ea ho koetlisa sefapano e u lumella hore u fane ka menoana le matšoafo a phomolo, ha u sa ntse u sebetsa ho haha mamello ea hao le matla. Ha kemiso e hloka CT, etsa mosebetsi oa cardio ntle le ho khanna (ho khanna, ho sesa, ho koetlisa mokoetlisi) ka boiteko bo leka-lekaneng bakeng sa metsotso e 45 ho isa ho e 60. Koetliso ea matla, haholo-holo 'mele oa hau o tlaase le ea motheo, e boetse e molemo haholo ho bapalami ba nako e telele .
- Run Run: Tempo e mathela ho u thusa hore u ntlafatse sebaka sa hau sa anaerobic, e leng sa bohlokoa bakeng sa ho palama ka potlako. Ka mohlala, ho qeta metsotso e 40 ea tempo, qala ho matha ka metsotso e 5 ho isa ho e 10 ea ho sebetsa ka bonolo, ebe u tsoelapele ka metsotso e 15 ho isa ho e 20 ka lebelo la 10K. Qetella ka metsotso e 5 ho isa ho e 10 ea ho pholile. Haeba o sa tsebe hantle hore na tebelo ea 10K ea hau ke efe, matha ka lebelo le utloahalang "ka thata ka thata."
- Maqhubu a matha: Kamora metsotso e 10 ea mocheso, matha ka lebelo la halofo ea marathon bakeng sa mileage e khethiloeng.
- Koetliso ea nako ea nako (IW): Ka mor'a metsotso e 10 ea mocheso, matha a limithara tse 400 (leba le le leng ho pota-pota ka thata), joale u fole ka ho matha kapa ho tsamaea limithara tse 400. Ka mohlala, 3 x 400 e ne e tla ba tse 400 tse thata ka ho fetisisa tse 400, tse nang le mefuta e 400 ea ho hlaphoheloa pakeng tsa eona.
- Phomolo: Phomolo ke ea bohlokoa bakeng sa ho hlaphoheloa le boiteko ba ho thibela likotsi , ka hona u se ke ua hlokomoloha matsatsi a phomolo. Ha e le hantle mesifa ea hao e iketsetsa le ho itokisa nakong ea phomolo ea hau. Labohlano ke letsatsi le letle la ho phomola ho tloha ha u tla matha ka Labone 'me u tla ba le nako e telele ka ho fetisisa ea beke ka Moqebelo.
- Moqebelo o qeta nako e telele: Tsamaea ka mokhoa o tsitsitseng, oa puisano bakeng sa mileage e khethiloeng. O ka fumana meeli ea hau ea litsela tsa hau tsa ka ntle le lisebelisoa tse kang MapMyRun.com .
- Sontaha: Ena ke letsatsi le ts'oanelang ho hlaphoheloa. Ho matha ha hao ho lokela ho ba bonolo (EZ), lebelo le tsitsitseng, le thusang ho lokolla mesifa ea hau le ho u phutholoha ka ho matha maoto a fokolang.