Na u khethile marathon ea hau e latelang? Haeba u se u entse marathon a fetang a le mong, u se u ntse u sebetsa matsatsi a mahlano ka beke, 'me u ka matha ho fihla ho lik'hilomithara tse 8 ka mokhoa o ts'oarehang, kemiso ena ea marathon e tsoetseng pele e ka ba molemo ho uena. Sheba lenaneo (sheba chate e ka tlase) mme u bone seo u se nahanang. Haeba ho bonahala eka e ka ba thata haholo hona joale, leka Kemiso ea Lipatlisiso ea Marathon .
Litemana mabapi le kemiso ea marathon:
Koetliso ea sefapano (CT): Liketso tsa koetliso ea sefapano li u lumella hore u fane ka manonyeletso le ho phunyeletsa mesifa, ha u ntse u sebetsa ka cardio ea hau. 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.
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."
Matla-koetliso: Sebelisa metsotso e 20-25 ho fokotsa 'mele le ho matlafatsa meholo. Mona ho na le litlhahiso tse matla tsa ho koetlisa matla .
Li-workout (IW): Ka mor'a metsotso e 10 ea mocheso, tsamaisa nako e khethiloeng ea Race Pace (sheba ka tlase), ebe u khutlela ka nako e bonolo pele metsotso e 2 pele u qala nako e latelang.
Qetella nako ka mohoete oa metsotso e 10.
Lebelo le bonolo (EP): Tsena li matha li lokela ho etsoa ka tsela e bonolo le e phutholohileng. U lokela ho khona ho hema le ho bua habonolo. Hona ke nako ea nako e telele (Moqebelo).
Lebelo la lipapali (RP): Tsena li matha (kapa likarolo tsa lipapali) li lokela ho etsoa ka lebelo la tekanyetso ea marathon (RP).
Haeba u sa tsebe hantle hore na papali ea marathon ea hao ke efe, eketsa metsotsoana e 30-45 ho ea ho e 'ngoe ho ea lebelo la hau la marathon. U ka boela ua sebelisa nako ea morao-rao ea morabe ho bona hore na nako ea hao ea tekanyo ea marathon e tla ba efe.
Phomolo: Phomolo ke ea bohlokoa bakeng sa ho hlaphoheloa le boiteko ba ho thibela likotsi . Matla a hao a iketsetsa le ho itokisa nakong ea phomolo ea hau. Ho matha letsatsi le leng le le leng ho ka lebisa likotsing le ho tsuba. Labohlano ke letsatsi le letle bakeng sa ho phomola, kaha u tla be u mathile ka Labone 'me u tla ba le nako e telele letsatsing le hlahlamang.
Tlhokomeliso: 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. Ka mohlala, ba bang ba matha ba khetha ho etsa nako ea bona ka nako e kholo ka Sontaha, kahoo u ka khona ho tsamaisa EP ea Labohlano, phomola ka Moqebelo, 'me u etse Setefane sa nako e telele.
Lenane la Thupelo ea Marathon e Phahameng
| Beke | Mantaha | Labobeli | Laboraro | Labone | Labohlano | Moqebelo | Sontaha |
| 1 | 3 mi EP | 35 tempo ea nako | Strength train + 3 mi EP | 5 mi EP | Phomolo | 8 mi | 4-5 mi EP |
| 2 | 3 mi EP | 35 tempo ea nako | Strength train + 3 mi EP | 5 mi EP | Phomolo | 9 mi | 4-5 mi EP |
| 3 | 4 mi EP | Tempo ea metsotso e 40 | Strength train + 4 mi EP | 6 mi EP | Phomolo | 10 mi | 4-5 mi EP |
| 4 | 4 mi EP | Tempo ea metsotso e 40 | Strength train + 5 mi EP | 6 mi EP | Phomolo | 12 mi | 4-5 mi EP |
| 5 | 5 mi EP | IW: 5 x 800 RP | Strength train + 5 mi EP | Tempo ea metsotso e 40 | Phomolo | 14 mi | 4-5 mi EP |
| 6 | 5 mi EP | IW: 6 x 800 RP | Strength train + 6 mi EP | Tempo ea metsotso e 40 | Phomolo | 16 mi | 4-5 mi EP |
| 7 | 5 mi EP | IW: 7 x 800 RP | Strength train + 6 mi EP | 2 mi EP + 5 mi RP | Phomolo | 18 mi | 4-5 mi EP |
| 8 | 5 mi EP | IW: 8 x 800 RP | Strength train + 6 mi EP | Tempo ea metsotso e 40 | CT kapa phomolo | 12 mi | 5-6 mi EP |
| 9 | 5 mi EP | 5 leralleng hape | Strength train + 5 mi EP | 2 mi EP + 6 ea RP | Phomolo | 20 mi | 3-4 mi EP |
| 10 | 5 mi EP | 6 leralleng hape | Strength train + 6 mi EP | Tempo ea metsotso e 40 | Phomolo | 14 mi | 5-6 mi EP |
| 11 | 5 mi EP | 7 leralleng le pheta | Strength train + 6 mi EP | 4 mi EP + 4 lik'hilomithara RP | Phomolo | 16 mi (ho qetela 4 mi RP) | 6-7 mi EP |
| 12 | 6 mi EP | 8 lerata le pheta | Strength train + 5 mi EP | Tempo ea metsotso e 40 | CT kapa phomolo | 12 mi | 4-5 mi EP |
| 13 | 5 mi EP | 6 leralleng hape | Strength train + 5 mi EP | 2 mi EP + 5 mi RP | Phomolo | 21 mi | 4-5 mi EP |
| 14 | 5 mi EP | 2 mi EP + 6 ea RP | Strength train + 5 mi EP | Tempo ea metsotso e 45 | CT kapa phomolo | 14 mi | 4-5 mi EP |
| 15 | 4 mi EP | 5 mi RP | Strength train + 5 mi EP | Tempo ea metsotso e 45 | Phomolo | 20 mi (ho qetela 4 mi RP) | 3-4 mi EP |
| 16 | CT | 5 mi RP | 5 mi EP | Tempo ea metsotso e 40 | Phomolo | 12 mi | 3-4 mi EP |
| 17 | Phomolo | 4 mi RP | 4 mi EP | 4 mi EP | Phomolo | 6 mi | 3-4 mi EP |
| 18 | CT | 4 mi RP | Phomolo | 4 mi EP | Phomolo | 2 mi EP | Race! |