Tse ling tsa marabe a matha li lekanyetsoa ka lik'hilomithara (tse kang 5K kapa 10Ks ), kahoo hoa thusa ho tseba hore na lik'hilomithara li fetoha lik'hilomithara joang. Khilomitha e le 'ngoe ke lik'hilomithara tse 0,62. K'hilomithara e le 'ngoe ke kilometa tse 1.6. Seo se ka thusa ho boloka kelellong, empa ho thata ho etsa lipalo hloohong ea hau ha u ntse u matha. Sheba hore na lik'hilomithara le lik'hilomithara li tšoana joang le libaka tse tloaelehileng tsa matha.
Lebelo le tloaelehileng la lipapali Maeto le Milomethara
Tsena ke libaka tse fapaneng u tla atisa ho bona lihlopha tsa meru ea litsela. Tsena li kenyeletsa maeto a tloaelehileng a fumanoang US bakeng sa marabe hammoho le maeto a amoheloang ke IAAF. Kilomitha e ka 'na ea e-ba lik'hilomithara tse keteletsano lipapaling tsa machaba
- 5K : 3.1 lik'hilomithara = lik'hilomithara tse hlano kapa tse 5 000
- 10K : 6.2 lik'hilomithara = lik'hilomithara tse 10 kapa tse 10 000
- 5-Miler : lik'hilomithara tse 5 = lik'hilomithara tse 8,0 kapa 8,000 metres
- 15K: 9.3 lik'hilomithara = lik'hilomithara tse 15 kapa tse 15 000
- 10-Miler : lik'hilomithara tse 10 = lik'hilomithara tse 16.1
- 20K : lik'hilomithara tse 12 = lik'hilomithara tse 20 kapa 20,000
- Half-marathon : 13.1 lik'hilomithara = lik'hilomithara tse 21.1
- 25K: lik'hilomithara tse 16 = lik'hilomithara tse 25 kapa 25,000 metres
- 30K: lik'hilomithara tse 19 = lik'hilomithara tse 30 kapa 30,000 metres
- Marathon : 26.2 lik'hilomithara = lik'hilomithara tse 42.2
- 100K: 62 lik'hilomithara = lik'hilomithara tse 100
Lik'hilomithara ho fetola
Mona ke lik'hilograma tsa lik'hilomithara tsa lik'hilomithara tsa mela ea hao ea matha.
- 1 lik'hilomithara = 1.6 lik'hilomithara
- 2 lik'hilomithara = lik'hilomithara tse 3.2
- 3 lik'hilomithara = lik'hilomithara tse 4.8
- 4 lik'hilomithara = lik'hilomithara tse 6.4
- E lik'hilomithara tse hlano = 8.0 lik'hilomithara
- 6 lik'hilomithara = lik'hilomithara tse 9.6
- Lik'hilomithara tse 7 = likhilomithara tse 11.3
- 8 lik'hilomithara = lik'hilomithara tse 12.8
- Tse lik'hilomithara = lik'hilomithara tse 14.5
- Lik'hilomithara tse 10 = lik'hilomithara tse 16.1
- 11 lik'hilomithara = lik'hilomithara tse 17.7
- Tse lik'hilomithara = lik'hilomithara tse 19.3
- 13 lik'hilomithara = lik'hilomithara tse 20.9
- E lik'hilomithara tse 14 = likilometa tse 22.5
- 15 lik'hilomithara = lik'hilomithara tse 24.1
- 16 lik'hilomithara = lik'hilomithara tse 25.8
- Tse lik'hilomithara = lik'hilomithara tse 27.4
- 18 lik'hilomithara = lik'hilomithara tse 29
- E lik'hilomithara tse 19 = lik'hilomithara tse 30.6
- Li lik'hilomithara tse 20 = likilometa tse 32.2
- 21 lik'hilomithara = lik'hilomithara tse 33.8
- Tse lik'hilomithara = lik'hilomithara tse 35.4
- E lik'hilomithara tse 23 = likilometa tse 37
- 24 lik'hilomithara = lik'hilomithara tse 38.6
- Tse lik'hilomithara tse = lik'hilomithara tse 40.2
- 26 lik'hilomithara = lik'hilomithara tse 41.8
Mananeo a Koetliso ea Lipapali
Ho sa tsotellehe hore na ke sebaka sefe seo u se khethang, u tla batla ho koetlisa sebaka seo e le hore u ka khona ho etsa sohle se matleng a hao ka letsatsi la morabe. Nako eo e nkiloeng ho e koetlisa e tla itšetleha ka sebaka sa peiso. Hang ha u se ue qetile e le moqali, u tla batla ho ntlafatsa nako ea hao ea ho qetela, u sebetsa ka lebelo le mamello.
- Merero ea Koetliso ea 5K: Fumana litlhophiso tsa li-5K (3.1 lik'hilomithara) bakeng sa bapalami ba maemo ohle. Sebaka sena se tloaelehileng se phethahetse bakeng sa ba qalang, empa hape se molemo bakeng sa ho ithabisa ka potlako, ho qeta metsotso e 30.
- 5-Mesebetsi ea ho koetlisa maili kapa 8K: Fumana litemiso tse 5 tsa maili kapa 8K bakeng sa bapalami ba maemo ohle.
- Mokhoa oa ho Koetlisa 10K: Fumana litlhophiso tsa lihlopha tse 10K (6.2). Hangata o tla bona sebaka sena bakeng sa ho ithabisa kapa ka mehla e khutšoanyane e tšoaroang hammoho le marathons le marathon halofo. Ba matha ba ka e qeta ka hora kapa ka tlase.
- Half-Marathon Training Programs: Fumana halofo ea marathon (lik'hilomithara tse 13.1 kapa lik'hilomithara tse 21.1) lenaneo la koetliso bakeng sa bapalami ba maemo ohle. Sebaka sena se hloka hore koetliso e inehetseng.
- Marathon Koetliso ea Thupelo: Fumana litemiso tsa koetliso ea marathon (26.2 miles) bakeng sa bapalami ba maemo ohle. U tla hloka ho koetlisa likhoeli tse 'maloa hore u khone ho fihla moeling oa qetello ea marathon.
Lentsoe le Tsoang ho
Ho matha ke mosebetsi oa lipapali oa machaba le oa ho ikoetlisa, kahoo u tla bona li-unit tse sebelisoang. Sebaka se lekana, ho sa tsotellehe hore na ke mokhoa ofe oa tekanyo o sebelisoang. U tla batla ho sebelisa mekhoa ea ho tseba hore na u ntse u sebetsa hokae , ebang ke bakeng sa ho ikoetlisa ha hao kapa ho latisa tsoelo-pele ea morabe oa hau.