Lenaneo la Koetliso ea Moqalo ho Matha 3.1 Miles
Lenaneo lena la koetliso la libeke tse tšeletseng la kemiso ea 5K le etselitsoe batho ba qalang ho tsamaea / ba tsamaeang ba batlang ho haha ho fihlela ho tsamaisa 5K (3.1 lik'hilomithara). Lenaneo lena la koetliso (sheba ka tlaase) ke ho matha / ho tsamaea ho lenaneo le tsoelang pele la ho sebetsa. Beke e 'ngoe le e' ngoe, u tla eketsa ho nyenyane ha u ntse u fokola ha u ntse u fokotseha hanyenyane nakong ea ho tsamaea. Qetellong ea libeke tse tšeletseng, u tla be u itokiselitse ho tsamaea sebaka sa 5k ntle le ho tsamaea ka nako.
(Le hoja u batla ho nka likheo tsa ho tsamaea nakong ea peiso, ho joalo, hape!)
Le hoja kemiso ena e le ea ba qalang, ke ke ke ka eletsa ho e sebelisa haeba u se u sa sebetse bonyane likhoeling tse tharo tse fetileng. E le hantle, ho qala lenaneo lena la koetliso, u khona ho matha u sa emise metsotso e 5. Haeba u qala ka ho feletseng, leka libeke tse 4 ho lenaneo la Mile pele u nka sebaka sa 5K.
Haeba kemiso ena e bonahala e le bonolo haholo, leka leihlo la 6-beke le beke la koetliso ea 5K . Haeba u e-na le nako e fokolang ea ho koetlisa, bona ke lintlha tse ling tse ngata tsa koetliso tsa 5K ho hlahloba:
4-Libeke tse 5K Ho Ruta Kemiso
Kemiso ea Thupelo ea Boithau ba 5K ea Libeke tse 5K
Setsi sa libeke tse 8 sa ho qalisa lithupelo
Litemana mabapi le kemiso ea koetliso:
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. Etsa letsatsi la ho phomola ka ho feletseng kapa u koetlisoe ka matsatsi a pakeng tsa lipapali. Koetliso ea sefapano e ka ba libaesekele, yoga, ho sesa kapa ntho efe kapa efe (ntle le ho sebetsa) eo u e thabelang.
Matla-koetliso ka makhetlo a 2-3 ka beke e boetse e molemo haholo ho ba matha.
Haeba u fumana hore lenaneo lena la koetliso le tsamaea ka potlako haholo ('me ha u na nako ea nako ea peiso), u ka lula bekeng' me u pheta mosebetsi oa pele pele u fetela bekeng e hlahlamang.
Beke ea 1:
Letsatsi la 1: Mathang metsotso e 5, tsamaea 1 metsotso - pheta makhetlo a mararo
Letsatsi la bobeli: Phomola kapa u tsamaee ka terene
Letsatsi la 3: Etsa metsotso e 6, tsamaea 1 metsotso - pheta makhetlo a mararo
Letsatsi la 4: Phomola
Letsatsi la 5: Etsa metsotso e 7, tsamaea 1 metsotso - pheta makhetlo a mararo
Letsatsi la 6: Phomola kapa u tsamaee ka terene
Letsatsi la 7: Phomola
Beke ea 2:
Letsatsi la 1: Matha metsotso e 7, tsamaea 1 metsotso - pheta makhetlo a mararo
Letsatsi la bobeli: Phomola kapa u tsamaee ka terene
Letsatsi la 3: Matha metsotso e 8, tsamaea 1 metsotso - pheta makhetlo a mararo
Letsatsi la 4: Phomola
Letsatsi la 5: Matha metsotso e 9 hora, tsamaea metsotso e 1 - pheta makhetlo a mararo
Letsatsi la 6: Phomola kapa u tsamaee ka terene
Letsatsi la 7: Phomola
Beke ea 3:
Letsatsi la 1: Mathang metsotso e 10, tsamaea 1 metsotso - pheta makhetlo a 2
Letsatsi la 2: Tsela ea sefapano
Letsatsi la 3: Mathang metsotso e 12, tsamaea 1 metsotso - pheta makhetlo a 2
Letsatsi la 4: Phomola
Letsatsi la 5: Matha metsotso e 13, tsamaea 1 metsotso - pheta makhetlo a 2
Letsatsi la 6: Phomola kapa u tsamaee ka terene
Letsatsi la 7: Phomola
Beke ea 4:
Letsatsi la 1: Matha metsotso e 15, tsamaea 1 metsotso - pheta makhetlo a 2
Letsatsi la 2: Tsela ea sefapano
Letsatsi la boraro: Matha metsotso e 17, tsamaea metsotso e 1, matha metsotso e 7
Letsatsi la 4: Phomola
Letsatsi la 5: Mathang metsotso e 19, tsamaea metsotso e 1, matha metsotso e 7
Letsatsi la 6: Phomola kapa u tsamaee ka terene
Letsatsi la 7: Phomola
Beke ea 5:
Letsatsi la 1: Tsamaea metsotso e 20, tsamaea metsotso e 1, tsamaea metsotso e 6
Letsatsi la 2: Tsela ea sefapano
Letsatsi la 3: Matha metsotso e 24
Letsatsi la 4: Phomola
Letsatsi la 5: Matha metsotso e 26
Letsatsi la 6: Phomola kapa u tsamaee ka terene
Letsatsi la 7: Phomola
Beke ea 6:
Letsatsi la 1: Matha metsotso e 28
Letsatsi la bobeli: Phomola kapa u tsamaee ka terene
Letsatsi la 3: Mathang metsotso e 30
Letsatsi la 4: Phomola
Letsatsi la 5: Baleha metsotso e 20
Letsatsi la 6: Phomola
Letsatsi la 7: Masoo! Matha lik'hilomithara tse 3
Fumana litlhahiso mabapi le seo u ka se lebellang bakeng sa 5K ea hau ea pele 'me u fumane mokhoa oa ho qoba liphoso tsa 5K tsa lipapali .
Lokisetsa bothata ba hau bo latelang? Leka lenaneo lena la koetliso la 10K kapa la qalang la marathon ea marathon .