Kamoo U ka Qalang Kateng 'me U Ithute ho Matha le Leano lena la ho Tsamaea / ho tsamaea
Lenaneo lena la libeke tse 'nè la koetliso le etselitsoe batho ba qalang ho qala ho tsamaea / ba tsamaeang ba batlang ho haha ho tsoela pele ho tsamaea lik'hilomithara tse 1600, e leng se lekana le lik'hilomithara tse 1. Haeba o sebelisa tsamaiso ea metric ho lekanya maeto a hau, ena ke lenaneo le letle bakeng sa hau.
Lenane lena ke leeto / leeto ho lenaneo le tsoelang pele la matha. Beke e 'ngoe le e' ngoe, u tla eketsa khanya e fokolang ea sebaka sa hau se lebelo le ho fokotseha ha u tsamaea.
Qetellong ea libeke tse 'nè, u tla khona ho matha 1600m u sa emise.
Haeba u se u qalella, empa u ntse u batla ntho e thata haholoanyane, leka e le 8-Week Plan ho metsotso e 30 e tsoelang pele kapa lenaneo la ho koetlisa 5K ea hau ea pele
Pele u qala, hlahloba Tataiso ena ea Balisisi ba Qala ea ho Qala , ho ithuta lintho tse ling tsa motheo mabapi le ho matha, joalo ka mokhoa o nepahetseng oa ho sebetsa , seo u ka se apereng le ho hema.
Lintlha tse mabapi le Kemiso ea Koetliso
Bakeng sa ho lekanya, ho molemo ho etsa mesebetsi ena tseleng , eo hangata e leng limithara tse 400 (400m). Kemiso e 'ngoe le e' ngoe e tla ba le pina e lekanang, kahoo u tseba hore na u lokela ho matha le ho tsamaea halelele hakae.
U lokela ho qala mong le e mong ho matha ka lebelo la mofuthu la metsotso e 5-10. Qetella ka maoto a 5-10 motsotso o pholileng .
Ha ho hlokahale hore u etse joalo ka matsatsi a itseng; Leha ho le joalo, u lokela ho leka ho se qete matsatsi a mabeli ka tatellano. Ho molemo ho nka letsatsi la phomolo kapa ho koetlisa ka matsatsi a pakeng tsa mathafo ha 'mele oa hau o ntse o ikamahanya le koetliso.
Koetliso ea sefapano e ka tsamaea, ho palama libaesekele, ho sesa kapa ntho efe kapa efe (ntle le ho sebetsa) eo u e thabelang.
Haeba u fumana hore lenaneo le tsoela pele ka potlako ho uena, u ka pheta beke pele u fallela ho bekeng e hlahlamang.
Beke ea 1:
Letsatsi la 1: Tsamaea 100m, tsamaee 300m - pheta makhetlo a mane (Tlhahlobo e lekanang: Matha 1/4 ea sekoti, tsamaee 3/4 ea sekoti - e pheta makhetlo a mane)
Letsatsi la bobeli: Phomola kapa u tsamaee ka terene
Letsatsi la boraro: Tsamaea 100m, tsamaee 300m - pheta makhetlo a mane (Tlhahlobo e lekanang: Matha 1/4 ea sekoti, tsamaee 3/4 ea sekoti - e pheta makhetlo a mane)
Letsatsi la 4: Phomola
Letsatsi la 5: Tsamaea 100m, tsamaee 300m - pheta makhetlo a mane (Tlhahlobo e lekanang: Matha 1/4 ea sekoti, tsamaee 3/4 ea sekoti - e pheta makhetlo a mane)
Letsatsi la 6: Phomola kapa u tsamaee ka terene
Letsatsi la 7: Phomola
Beke ea 2:
Letsatsi la 1: Matha 200m, tsamaea 200m - pheta makhetlo a mane (Litela le lekanang: Matha 1/2 sekoti, tsamaea 1/2 ea sekoti - e pheta makhetlo a mane)
Letsatsi la bobeli: Phomola kapa u tsamaee ka terene
Letsatsi la boraro: Matha 200m, tsamaea 200m - pheta makhetlo a mane (Litela le lekanang: Matha 1/2 sekoti, tsamaea 1/2 ea sekoti - e pheta makhetlo a mane)
Letsatsi la 4: Phomola
Letsatsi la 5: Matha 200m, tsamaea 200m - pheta makhetlo a mane (Litela le lekanang: Matha 1/2 sekoti, tsamaea 1/2 ea sekoti - e pheta makhetlo a mane)
Letsatsi la 6: Phomola kapa u tsamaee ka terene
Letsatsi la 7: Phomola
Beke ea 3:
Letsatsi la 1: Matha 300m, tsamaea 100m - pheta makhetlo a mane (Litela tse lekana: Tsamaea 3/4 sekoti, tsamaee 1/4 ea sekoti - e pheta makhetlo a mane)
Letsatsi la bobeli: Phomola kapa u tsamaee ka terene
Letsatsi la boraro: Matha 300m, tsamaea ka 100m - pheta makhetlo a mane (Tlhahlobo e lekanang: Etsa sekoti sa 3/4, tsamaee 1/4 ea sekoti - e pheta makhetlo a mane)
Letsatsi la 4: Phomola
Letsatsi la 5: Matha 300m, tsamaea ka 100m - pheta makhetlo a mane (Tlhahlobo e lekanang: Matha 3/4 sekoti, tsamaee 1/4 ea sekoti - e pheta makhetlo a mane)
Letsatsi la 6: Phomola kapa u tsamaee ka terene
Letsatsi la 7: Phomola
Beke ea 4:
Letsatsi la 1: Matha a 1600m (Tsela e lekanang: 4 leps = 1600m kapa 1.6K)
Letsatsi la bobeli: Phomola kapa u tsamaee ka terene
Letsatsi la 3: Matha 1600m (Tsela e lekanang le: 4 leps = 1600m kapa 1.6K)
Letsatsi la 4: Phomola
Letsatsi la 5: Matha 1600m (Leihlo le lekanang: 4 laps = 1600m kapa 1.6K)
Letsatsi la 6: Phomola kapa u tsamaee ka terene
Letsatsi la 7: Phomola
Itokiselitse phephetso ea hau e latelang? Leka lenaneo lena la koetliso la 5K ea pele ho koetlisetsa lebelo la 5K.
Empa u ka 'na ua batla ho qala ka lisebelisoa tsena tsa ho tsamaea mailile u sa emise .