Morero oa Libeke Tse 'Nè Bakeng sa Bapalami ba Atlehileng
U qetelle ue entse-o ngolisitsoe ho ea matha oa hao oa pele oa 5K . O na le khoeli ea ho e koetlisa. Haeba u le semathi se tsoetseng pele eo hona joale e kenyang lik'hilomithara tse 20 ka beke, lenaneo le latelang le tla u lebelo ka libeke tse 'nè.
Litlhaku tsa Koetliso
E le hore u utloisise kemiso ea koetliso ea 5K ea beke le beke e latelang, qala ho ithuta hore na nako e 'ngoe le e' ngoe e emela eng e le hore u tsebe hantle hore na u etse eng letsatsi ka leng. lenane la koetliso le phahameng la 5K le latelang, qala ho ithuta hore na nako e 'ngoe le e' ngoe e eme e le hore u tle u tsebe hantle hore na u etse eng letsatsi ka leng.
Tempo e matha (TR). Tempo e matha ho u thusa ho ntlafatsa tsela ea hau ea banaerobic, e leng ea bohlokoa bakeng sa lipapali tsa 5K tse potlakileng. Qala ho matha ka metsotso e 10 e le bonolo, joale tsoela pele ka metsotso e 15 ho isa ho e 20 e tsamaea ka lebelo la metsotsoana e 10 ho ea ho e lebelo ho feta tekano ea 10K ea lebelo. Tsamaea ka metsotso e 10 e 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 Repeats (HR). Bakeng sa lerallane le pheta-pheta , fumana sebaka se otlolohileng se se nang lebelo le bolelele ba limithara tse 200 ho ea ho tse 400. Matha leralleng ka lebelo la hau la 5K. Khutlela ka sefofane se bonolo ho theosa le leralleng.
Kakaretso ea 5K ho sebetsa. Sebelisa li-workout tsa nako ea hau ka lebelo la hau la 5K , o nang 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 ea nako e telele, empa nako e telele e tla u thusa hore u ntlafatse matla a hau, a bohlokoa ho lipapali tsa 5K .
Etsa nako e telele ka tsela e tsitsitseng: U lokela ho phefumoloha habonolo mme u bue ka lipolelo tse feletseng. Ho sebetsa ha hao habonolo (ER) ho lokela ho etsoa hape boiteko bona.
Matsatsi a Phomolo. Matsatsing a phomolo, u ka tlosa letsatsi leo kapa u sebelisa mokhoa o bonolo oa ho koetlisa sefuba (CT) , tse kang ho palama libaesekele, ho sesa kapa mosebetsi o mong. Koetliso ea matla ke tsela e babatsehang ea ho ntlafatsa mamello ea hao, ho sebetsa ts'ebetso, le ho eketsa ts'oaetso ea hau ea kotsi.
4-beke Thuto ea ho Koetlisoa ho 5K
Beke ea 1
Letsatsi la 1: metsotso e 40 CT kapa phomola
Letsatsi la bobeli: Metsotso e 25 TR ho feta litlhaloso tse tharo tsa maralla
Letsatsi la 3: lik'hilomithara tse 3 ho isa ho tse 4 ER
Letsatsi la 4: metsotso e 5 ka boiteko ba 5K (makhetlo a mararo)
Letsatsi la 5: Phomola
Letsatsi la 6: 7 lik'hilomithara tse 7 LR
Letsatsi la 7: lik'hilomithara tse 3 ER
Beke ea 2
Letsatsi la 1: 45 metsotso ea CT kapa phomolo
Letsatsi la bobeli: Metsotso e 30 TR ho feta ho pheta-pheta maralla a mane
Letsatsi la 3: lik'hilomithara tse 3 ho isa ho tse 4 ER
Letsatsi la 4: metsotso e 5 ka boiteko ba 5K (makhetlo a mane)
Letsatsi la 5: Phomola
Letsatsi la 6: 8 lik'hilomithara tse 8 LR
Letsatsi la 7: lik'hilomithara tse 3 ER
Beke ea 3
Letsatsi la 1: metsotso e 40 CT kapa phomola
Letsatsi la bobeli: Metsotso e 25 TR le ho pheta-pheta maralla a mane
Letsatsi la 3: lik'hilomithara tse 3 ho isa ho tse 4 ER
Letsatsi la 4: metsotso e 5 ka boiteko ba 5K (makhetlo a mararo)
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: 5K Letsatsi la letsatsi-lehlohonolo!