Merero ea Traning bakeng sa ba qalang le ba liithuti
Lenaneo lena la koetliso la 8K le etselitsoe ho ba matha a qalang kapa ba ka hare ba batlang ho matha lebelo la 8K (4.97 lik'hilomithara). Ho tloha ho 8K hoo e ka bang lik'hilomithara tse hlano, mananeo ana a boetse a sebetsa ho libapali leha e le life tsa koetliso bakeng sa peiso ea mailile a mahlano.
Kakaretso ea Thupelo
Lenane la koetliso ka tlase le u fa mesebetsi eohle ea hau bakeng sa beke e 'ngoe le e' ngoe. Ha ho hlokahale hore u etse joalo ka matsatsi a itseng; Leha ho le joalo, u lokela ho leka ho qoba ho matha matsatsi a mabeli ka tatellano.
Ho molemo ho nka letsatsi la phomolo kapa ho koetlisa ka matsatsi a lipakeng tsa matha. Koetliso ea sefapano e ka tsamaea, ho khanna, ho tantša, ho sesa, kapa ntho efe kapa efe (ntle le ho sebetsa) eo u e thabelang. Ho koetlisa metsotso e 15 ho isa ho e 20 ka nako e le 'ngoe ka beke ho ka ba molemo.
Lenane la koetliso ea ho qala
Lenaneo lena la semathi la pele le nka hore o se o ntse o matha bonyane maele. Haeba u se u sa matha kapa u matha pele, u ka 'na ua qala ho qeta libeke tse tharo ho ea lenaneong la tloaelo la metsotso e 30 kapa libeke tse' nè ho ea ho e le 'ngoe pele u qala lenaneo lena.
U lokela ho qala ka mong le e mong ho tsamaea ka metsotso e mehlano ho isa ho e leshome kapa ho tsamaea butle. Ho matha ho lokela ho etsoa ka lebelo la boikhathollo le ho qoqa . Qetella ka ho tsamaea ka metsotso e mehlano ho isa ho e leshome e pholileng kapa ho tsamaea butle.
Beke ea 1
Letsatsi la 1: Tsamaea habonolo 1 lik'hilomithara (1.6 K)
Letsatsi la bobeli: Phomola
Letsatsi la 3: Baleha habonolo 1 lik'hilomithara (1.6 K)
Letsatsi la 4: 40-45 motsotsoana ho koetlisoa
Letsatsi la 5: Phomola
Letsatsi la 6: Baleha habonolo feela 1.5 km (2.4 K)
Letsatsi la 7: Phomola kapa ho tsamaea metsotso e 30
Beke ea 2
Letsatsi la 1: Tsamaea habonolo feela 1.5 km (2.4 K)
Letsatsi la bobeli: Phomola
Letsatsi la 3: Baleha habonolo 1 lik'hilomithara (1.6 K)
Letsatsi la 4: 40-45 motsotsoana ho koetlisoa
Letsatsi la 5: Phomola
Letsatsi la 6: Baleha habonolo ka lik'hilomithara tse 2,4 (K)
Letsatsi la 7: Phomola kapa ho tsamaea metsotso e 30
Beke ea 3
Letsatsi la 1: Tsamaea habonolo ka lik'hilomithara tse peli (3.2 K)
Letsatsi la bobeli: Phomola
Letsatsi la 3: Tsamaea habonolo feela 1.5 lik'hilomithara (2.4 K)
Letsatsi la 4: 40-45 motsotsoana ho koetlisoa
Letsatsi la 5: Phomola
Letsatsi la 6: Baleha habonolo lik'hilomithara tse peli (3.2 K)
Letsatsi la 7: Phomola kapa ho tsamaea metsotso e 30
Beke ea 4
Letsatsi la 1: Tsamaea habonolo ka lik'hilomithara tse peli (3.2 K)
Letsatsi la bobeli: Phomola
Letsatsi la 3: Tsamaea habonolo feela 1.5 lik'hilomithara (2.4 K)
Letsatsi la 4: 40-45 motsotsoana ho koetlisoa
Letsatsi la 5: Phomola
Letsatsi la 6: Tsamaea habonolo ka lik'hilomithara tse 4 K)
Letsatsi la 7: Phomola kapa ho tsamaea metsotso e 30
Beke ea 5
Letsatsi la 1: Tsamaea habonolo feela lik'hilomithara tse hlano (5 K)
Letsatsi la bobeli: Phomola
Letsatsi la boraro: Baleha habonolo ka lik'hilomithara tse peli (3.2 K)
Letsatsi la 4: 40-45 motsotsoana ho koetlisoa
Letsatsi la 5: Phomola
Letsatsi la 6: Baleha habonolo feela lik'hilomithara tse hlano (5 K)
Letsatsi la 7: Phomola kapa ho tsamaea metsotso e 30
Beke ea 6
Letsatsi la 1: Tsamaea habonolo ka lik'hilomithara tse 5,6 K)
Letsatsi la bobeli: Phomola
Letsatsi la 3: Baleha habonolo ka lik'hilomithara tse hlano (5 K)
Letsatsi la 4: 40-45 motsotsoana ho koetlisoa
Letsatsi la 5: Phomola
Letsatsi la 6: Tsamaea habonolo ka lik'hilomithara tse 5.6 K)
Letsatsi la 7: Phomola kapa ho tsamaea metsotso e 30
Beke ea 7
Letsatsi la 1: Tsamaea habonolo ka lik'hilomithara tse 6.4 K)
Letsatsi la bobeli: Phomola
Letsatsi la 3: Baleha habonolo ka lik'hilomithara tse hlano (5 K)
Letsatsi la 4: 40-45 motsotsoana ho koetlisoa
Letsatsi la 5: Phomola
Letsatsi la 6: Tsamaea habonolo ka lik'hilomithara tse 7,2.
Letsatsi la 7: Phomola kapa ho tsamaea metsotso e 30
Beke ea 8
E 8k ea hao (5-miler) ea beke ena! Leka ho e nolofalletsa bekeng ena, e le hore u phomole hantle bakeng sa morabe oa hau. Mahlohonolo!
Letsatsi la 1: Mathang metsotso e 40
Letsatsi la bobeli: 30 metsotso ea koetliso
Letsatsi la 3: Sebetsa metsotso e 30
Lenaneo le tsitsitseng la ho qala
Lenaneo le nka hore o se o ntse o matha lik'hilomithara tse peli. Haeba ho bonahala eka ho thata haholo, u ka 'na ua batla ho leka kemiso e qalang ea ho qala.
Beke ea 1
Letsatsi la 1: Tsamaea habonolo ka lik'hilomithara tse peli (3.2 K)
Letsatsi la bobeli: Phomola
Letsatsi la 3: Tsamaea habonolo feela 1.5 lik'hilomithara (2.4 K)
Letsatsi la 4: 40-45 motsotsoana ho koetlisoa
Letsatsi la 5: Phomola
Letsatsi la 6: Baleha habonolo lik'hilomithara tse peli (3.2 K)
Letsatsi la 7: Phomola kapa ho tsamaea metsotso e 30
Beke ea 2
Letsatsi la 1: Tsamaea habonolo ka lik'hilomithara tse peli (3.2 K)
Letsatsi la bobeli: Phomola
Letsatsi la 3: Tsamaea habonolo feela 1.5 lik'hilomithara (2.4 K)
Letsatsi la 4: 40-45 motsotsoana ho koetlisoa
Letsatsi la 5: Phomola
Letsatsi la 6: Tsamaea habonolo ka lik'hilomithara tse 4 K)
Letsatsi la 7: Phomola kapa ho tsamaea metsotso e 30
Beke ea 3
Letsatsi la 1: Tsamaea habonolo feela lik'hilomithara tse hlano (5 K)
Letsatsi la bobeli: Phomola
Letsatsi la boraro: Baleha habonolo ka lik'hilomithara tse peli (3.2 K)
Letsatsi la 4: 40-45 motsotsoana ho koetlisoa
Letsatsi la 5: Phomola
Letsatsi la 6: Baleha habonolo feela lik'hilomithara tse hlano (5 K)
Letsatsi la 7: Phomola kapa ho tsamaea metsotso e 30
Beke ea 4
Letsatsi la 1: Tsamaea habonolo ka lik'hilomithara tse 5,6 K)
Letsatsi la bobeli: Phomola
Letsatsi la 3: Baleha habonolo ka lik'hilomithara tse hlano (5 K)
Letsatsi la 4: 40-45 motsotsoana ho koetlisoa
Letsatsi la 5: Phomola
Letsatsi la 6: Tsamaea habonolo ka lik'hilomithara tse 5.6 K)
Letsatsi la 7: Phomola kapa ho tsamaea metsotso e 30
Beke ea 5
Letsatsi la 1: Tsamaea habonolo ka lik'hilomithara tse 6.4 K)
Letsatsi la bobeli: Phomola
Letsatsi la 3: Baleha habonolo ka lik'hilomithara tse hlano (5 K)
Letsatsi la 4: 40-45 motsotsoana ho koetlisoa
Letsatsi la 5: Phomola
Letsatsi la 6: Baleha habonolo feela lik'hilomithara tse 6 (6.4 K)
Letsatsi la 7: Phomola kapa ho tsamaea metsotso e 30
Beke ea 6
Letsatsi la 1: Tsamaea habonolo ka lik'hilomithara tse 6.4 K)
Letsatsi la bobeli: Phomola
Letsatsi la 3: Baleha habonolo ka lik'hilomithara tse hlano (5 K)
Letsatsi la 4: 40-45 motsotsoana ho koetlisoa
Letsatsi la 5: Phomola
Letsatsi la 6: Baleha habonolo ka lik'hilomithara tse 7.2.
Letsatsi la 7: Phomola kapa ho tsamaea metsotso e 30
Beke ea 7
Letsatsi la 1: Tsamaea habonolo ka lik'hilomithara tse 6.4 K)
Letsatsi la bobeli: Phomola
Letsatsi la boraro: Tsamaea habonolo feela lik'hilomithara tse 4 (6.4 K)
Letsatsi la 4: 40-45 motsotsoana ho koetlisoa
Letsatsi la 5: Phomola
Letsatsi la 6: Baleha habonolo ka lik'hilomithara tse 7.2.
Letsatsi la 7: Phomola kapa ho tsamaea metsotso e 30
Beke ea 8
8K (5-miler) ea hau ke bekeng ena! Leka ho e nolofalletsa bekeng ena, e le hore u phomole hantle bakeng sa morabe oa hau. Mahlohonolo!
Letsatsi la 1: Mathang metsotso e 40
Letsatsi la bobeli: Phomola
Letsatsi la boraro: 30 mets ho koetlisoa pele
Letsatsi la 4: Phomola
Letsatsi la 5: Baleha metsotso e 30
Letsatsi la 6: Phomola
Letsatsi la 7: Letsatsi la Marabe!
Kemiso ea Libeke tse 6 tse pharaletseng
Lenane la lipakeng tsa 8K le kenyelletsa lithuto tse seng kae tse eketsehileng thupelong.
- Tempo (TR): Qala matha a hao a tempo ka metsotso e leshome e le bonolo ho matha, ebe u tsoelapele ka metsotso e 20 ho isa ho e 25 e qeta metsotsoana e leshome ho ea ho e lebelo ho feta tekano ea 10K ea lebelo, 'me u qete ka metsotso e leshome u pholile. Haeba o sa tsebe hantle hore na tebelo ea 10K ea marang-rang ke efe, matha ka lebelo "le tsitsitseng" leo u ka le bolokang metsotso e 20 ho isa ho e 25.
- Kakaretso ea 8K Ho sebetsa : Etsa hore nako ea hau e sebetsane ka katleho ea lebelo la 8K (mailile), e nang le metsotso e 'meli e hlaphoheloang habonolo pakeng tsa nako e' ngoe le e 'ngoe. O lokela ho qalisa le ho qeta ho sebetsa hona ka mailiko a le mong a bonolo ho matha ho futhumala le ho fola.
- 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 ka boiteko ba hao ba morabe oa 8k (5 maili). Fumana leralleng ka tsela e bonolo.
- Long Runs (LR): Le hoja u sa koetlisetse ketsahalo ea nako e telele, nako e telele e u thusa hore u ntlafatse matla a hau, a bohlokoa ho lipapali tsa 8K. Etsa nako ea hao nako e telele ka mokhoa o tsitsitseng, oa puisano. Etsa bonnete ba hore o khona ho hema habonolo mme o ka bua ka lipolelo tse feletseng. U ka boela ua etsa lipapali tsa hau tse bonolo (ER) boiteko bona.
Beke ea 1
Letsatsi la 1: 40 metsotso ea CT kapa phomolo
Letsatsi la 2: 20 metsotso ea TR + 2 e pheta hape
Letsatsi la 3: 30 metsotso ea CT kapa phomolo
Letsatsi la 4: 4 min @ 8K boiteko ba x 3
Letsatsi la 5: Phomola
Letsatsi la 6: lik'hilomithara tse 4 LR
Letsatsi la 7: lik'hilomithara tse 3 ER
Beke ea 2
Letsatsi la 1: 40 metsotso ea CT kapa phomolo
Letsatsi la 2: 20 metsotsoana ea TR + 3 e pheta hape
Letsatsi la 3: 25 metsotso ea CT kapa phomolo
Letsatsi la 4: 4 mets @ 8K boiteko ba x 4
Letsatsi la 5: Phomola
Letsatsi la 6: lik'hilomithara tse 5 LR
Letsatsi la 7: lik'hilomithara tse 3 ER
Beke ea 3
Letsatsi la 1: 40 metsotso ea CT kapa phomolo
Letsatsi la 2: 20 metsotsoana ea TR + 3 e pheta hape
Letsatsi la 3: 30 metsotso ea CT kapa phomolo
Letsatsi la 4: 4 mets @ 8K boiteko ba x 4
Letsatsi la 5: Phomola
Letsatsi la 6: 6 lik'hilomithara tse 6 LR
Letsatsi la 7: lik'hilomithara tse 3 ER
Beke ea 4
Letsatsi la 1: 40 metsotso ea CT kapa phomolo
Letsatsi la 2: 20 metsotsoana ea TR + 3 e pheta hape
Letsatsi la 3: 30 metsotso ea CT kapa phomolo
Letsatsi la 4: 4 mets @ 8K boiteko ba x 4
Letsatsi la 5: Phomola
Letsatsi la 6: 7 lik'hilomithara tse 7 LR
Letsatsi la 7: lik'hilomithara tse 3 ER
Beke ea 5
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 min @ 8K boiteko ba x 3
Letsatsi la 5: Phomola
Letsatsi la 6: lik'hilomithara tse 5 LR
Letsatsi la 7: lik'hilomithara tse 3 ER
Beke ea 6
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 2-3 ER
Letsatsi la 6: Phomola
Letsatsi la 7: 8K kapa 5-Mile Race!
Lentsoe le Tsoang ho
Ka libeke tse tšeletseng ho isa ho tse robeli ho koetlisetsa peiso ea hau ea 8K, u tla ba le nako e ngata ea ho lokisa morabe, e-ba bonnete ba hore u se ke ua feta le ho etsa liphoso tse tloaelehileng tse ka bakang kotsi . Khetha lenane la koetliso la 8K le nepahetseng bakeng sa hau ho latela boemo ba hau ba nako joale mme u nke letsatsi la phomolo le eketsehileng haeba u hlokomela bohloko leha e le bofe bo tšoarellang nako e telele ho feta letsatsi kapa tse peli.