Litlhophiso tsa Koetliso ea Marabe a Matha
Etsa sebopeho mme u susumelletsehe letsatsi la morabe ka ho latela litemiso tsa lithupelo. Ho sa tsotellehe hore na u koetlisetsa 5K, 10K, halofo ea marathon, kapa marathone e feletseng, u tla fumana moralo o sebetsang sebakeng sa hau se hōle le se sebetsang.
5K Koetliso ea Koetliso
Palo ea 5K e bolelele ba lik'hilomithara tse 5, e leng se lekana le lik'hilomithara tse 3. Hobane 5K ke e 'ngoe ea merabe e khutšoane ea litsela, e tumme haholo har'a bapalami ba qalang ba batlang ho kena peisong ea bona ea pele.
Bapalami ba tsoetseng pele ba rata ho matha 5Ks ho boloka tsebo ea bona ea lipapali e le bohale.
Haeba u se o sa tsoa qala ho sebetsa, sebaka sa 5K se ka 'na sa bonahala se le boima qalong. Leha ho le joalo, esita le motho ea ncha ea ho matha a ka ba 5K-a itokiselitse ka likhoeli tse 'maloa.
5K Koetliso ea Koetliso ea Basebelisi ba Qala
5K Kemiso ea Koetliso ea Basali : Kemiso ena ea thupelo ea beke e robeli e phethahetse bakeng sa bapalami ba qalang ba batlang ho tsamaea ka kakaretso ea 5K.
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Libeke tse 4 tsa Koetliso e ka ba le 2 Miles
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Tsela ea ho matha ka Pelamide ho potlakisa nako ea ho sebetsa
E le hore u qale, u lokela ho khona ho matha bonyane mailile a 1.
Kemiso ea Koetliso ea ho tsamaea / ho tsamaea ka maeto a 5K : Lenaneo lena la thuto ea libeke tse robeli le etselitsoe batho ba ka mathellang metsotso e mehlano ka nako e le 'ngoe,' me ba batla ho haha bakeng sa peiso eohle ea 5K.
Koetlisoa ka 5K ka Khoeli : Lenaneo lena la koetliso le etselitsoe batho ba qalang ho tsamaea / ba tsamaeang ba batlang ho haha ka 5K libeke tse 'nè.
Kemiso ea Libeke tse Tšeletseng Kemiso ea Koetliso ea 5K : Lenaneo lena la koetliso ea libeke tse tšeletseng ke la batho ba qalang ho tsamaea ba batlang ho haha ho fihlela 5K.
5K Kemiso ea Koetliso ea Basebetsi ba Atlehileng : Lenane lena la libeke tse robeli le lebisitsoe ho ba matha ba ka tsamaeang likoloi tse peli ka mokhoa o ts'oarellang 'me ba ka qeta matsatsi a mane ho isa ho a mahlano ka beke.
5K Koetliso bakeng sa Bapalami ba Phelang
5K Kemiso ea Koetliso ea Basebelisi ba Phelang : Lenane lena la libeke tse robeli le lebisitsoe ho ba matha ba qetileng li-5K 'me ba batla ho fumana tlaleho ea botho (PR) ka 5K.
Kemiso ea 4-Bohareng Thupelo ea Kemiso ea 5K : Haeba hona joale u matha ka lik'hilomithara tse 15 ka beke, kemiso ea libeke tse 'nè tsa kemiso ea 5K e lokela ho u sebeletsa.
Thuto -thuto ea libeke tse 6 ho ea ka 5K Lenaneo la koetliso la libeke tse tšeletseng ke la lipapali tse pakeng tsa nakoana tse etsang bonyane lik'hilomithara tse 15 ka beke.
5K Ho Koetlisetsa Batho ba Phahameng Matla
5K Kemiso ea Koetliso ea Basebetsi ba Atlehileng : Lenaneo lena la koetliso la libeke tse robeli la libeke tse robeli ke bakeng sa balemi ba maemo a phahameng ba tšepile ho ntlafatsa nako ea bona ea 5K. U lokela ho sebetsa bonyane matsatsi a mane ho a mahlano ka beke mme o khona ho matha bonyane lik'hilomithara tse 5.
4-Beke Thuto ea ho Koetlisoa ho 5K ea libeke tse 4 : Kemiso ea 5K ea libeke tse 'ne ke bahlabani ba nang le phihlelo ba sebetsang bonyane matsatsi a mahlano ka beke' me ba khona ho matha bonyane lilithara tse 6.
Thuto ea 6-Thuto ea Kemiso ea Koetliso ea 5K : Lenaneo lena la libeke tse tšeletseng ke la lipapali tse nang le phihlelo tse tsamaeang ka lik'hilomithara tse 20 ka beke.
Litemiso tsa Koetliso tse 5 tsa maili (kapa 8K)
Sebaka sa 8K (4.97 lik'hilomithara) kapa sebaka sa bohōle ba lik'hilomithara tse 5 ke se tloaelehileng bakeng sa merabe ea litsela. Haeba o sa tsoa qala ho matha, peiso ea 8K ke kenyelletso e ntle ea ho palama litsela. Tlhōlisano ea limilione tse 5 kapa 8-K e boetse ke sepheo se ka finyelloang ka mor'a hore u qete peiso ea 5K.
Kemiso ea 8-K 8 kapa 5-Kemiso ea Thupelo ea Likoloi bakeng sa ba Qalang Thuto: Kemiso ena ea thupelo ea beke e robeli e etselitsoe ba matha ba qalang ba fihlang qetellong ea lebelo la lik'hilomithara tse 8K kapa tse 5. E nka hore u se u ntse u matha bonyane mailile a 1.
Kemiso ea 8-K 8 kapa 5-Kemiso ea Thupelo ea Mile ea Basebetsi ba Atlehileng : Lenaneo lena la libeke tse robeli le lebisitsoe ho ba matha ba sa qaleng ho qala 'me ba ka matha ho fihlela lik'hilomithara tse peli ka nako e le' ngoe.
Kemiso ea 6K ea 8K kapa ea 5-Kemiso ea Thupelo ea boithaopi ba Mile : Lenaneo lena la koetliso la libeke tse tšeletseng le behiloe bakeng sa lipapali tse ka hare tse batlang ho koetlisetsa lebelo la 8K. E boetse e sebetsa bakeng sa lipapali tse ling tse ka hare ho koetliso ea lebelo la lik'hilomithara tse 5. Lenaneo le nka hore o se o ntse o matha bonyane lik'hilomithara tse 4.
4-Beke ea 8K kapa ea 5-Kemiso ea Thupelo ea boithaopi ba Mile : Lenaneo lena la koetliso la libeke tse 'nè le entsoe bakeng sa libapali tse bohareng tse batlang ho haha litlhōrō tse 8K kapa tse 5.
Lenaneo le nka hore o se o ntse o matha a mailia a mahlano, empa o batla ho ntlafatsa lebelo la hao la lipapali pele ho peiso.
6-Mesebetsi ea 8K kapa ea 5-Mile ea Thupelo e tsoetseng pele ea maeto: Lenaneo lena la koetliso la libeke tse tšeletseng la 8K le etselitsoe ba matha a tsoetseng pele ba batlang ho atleha katleho ea 8K. Kemiso ena e boetse e sebetsa ho bapalami bohle ba phahameng ba koetlisang lebelo la lik'hilomithara tse 5. Lenaneo le nka hore o se o ntse o matha bonyane maele a 6.
10K Koetliso ea Kemiso
Tlhōlisano ea 10K e bolelele ba lik'hilomithara tse 10, e leng se lekana le lik'hilomithara tse 6.2. Hobane 10K ke e 'ngoe ea merabe e mokhutšoane ea litsela, e tsebahala har'a bapalami ba libapali ba batlang ho nyoloha ho tloha ho 5K. Bapalami ba tsoetseng pele ba rata ho matha 10Ks ho ba le pakane ea nakoana le ho hlahloba boits'oaro ba bona le ho ntlafatsa litsebo tsa bona tsa lipapali ho itokiselitse lebelo le lelelele.
10K Koetliso ea Likarolo bakeng sa ba qalang ho qala:
Ho matha / ho tsamaea Kemiso ea 10K ea thupelo: Lenaneo lena la koetliso la libeke tse leshome le metso e 10 le phethahetse bakeng sa batho ba qalang ho tsamaea / ba tsamaeang lebelo la 10K (lik'hilomithara tse 6.2). Lenane lena le nka hore o se o ntse o matha / o tsamaea (metsotso e 1/1 metsotso ea ho tsamaea) ka metsotso e 20.
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Kemiso ea Thuto ea Libeke tse 4 ho Moralo oa One Mile
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Bolela nako ea Hao ea Qetello ea Lipallo le Lipatlisiso
10K Koetliso ea Kemiso ea Baqalisi : Lenaneo lena la thupelo ea libeke tse robeli le lebisitsoe ho bapalami ba qalang ba batlang ho fihlella qetellong ea lebelo la 10K. E nka hore u se u ntse u matha bonyane mailile a 2.
Kemiso ea 4-Beke ea ho Qetela 10K Kemiso ea Libeke tse 'nè ke ba matha ba qalang ba nang le khoeli ho itokisetsa 10K ea bona. U lokela ho khona ho matha ka lik'hilomithara tse 3 ho qala lenane lena.
Kakaretso ea libeke tse 6 ho ea ho 10K Kemiso ea ho koetlisa : Ho qala lenane la koetliso la libeke tse tšeletseng, o lokela ho sebetsa matsatsi a seng makae ka beke 'me o ka matha ho fihla lik'hilomithara tse 2.
10K Koetliso ea Kemiso ea Basebetsi ba Atlehileng : Lenaneo lena la libeke tse robeli ke la ba matha ba ka tsamaisang lik'hilomithara tse 3 mme ba ka qeta matsatsi a mane ho isa ho a mahlano ka beke.
10K Koetliso bakeng sa Bapalami ba ka hare:
10K Koetliso ea Kemiso ea Basebelisi ba Phahameng : Lenaneo lena la thupelo ea libeke tse robeli le etselitsoe ho u thusa ho potlakisa 10K.
Thuto -thuto ea libeke tse 4 -Ke Lenaneo la koetliso ea libeke tse 'nè le etselitsoe ba matha ba nang le boiphihlelo ba morabe' me ba batla ho ntlafatsa nako ea bona ea 10K. U lokela ho matha ka tsela e ts'oarellang ho fihla ho lik'hilomithara tse hlano ho qala lenaneo lena.
Kakaretso ea libeke tse 6 ho ea ho 10K Kemiso ea Koetliso ea beke ea tšebetso ea libeke tse tšeletseng ke ea lipapali tse nang le phihlelo ea morabe o fetileng ba batlang ho ntlafatsa nako ea bona ea 10K. O lokela ho matha ka tsela e ts'oanelang ho fihla ho lik'hilomithara tse 4 ho qala lenaneo lena.
10K Ho Koetlisetsa Basebelisi ba Atlehileng:
10K Koetliso ea Kemiso ea Basebetsi ba Atlehileng : Lenane lena la thupelo la libeke tse robeli le etselitsoe ho ba matha a tsoetseng pele a ka mathellang maralleng a 6 ka mokhoa o ts'oarehang 'me a ka matha matsatsi a mahlano ka beke.
Thuto ea 4-Thuto -thuto ea 10K Thuto -thuto ea maeto a libeke tse 'nè e etselitsoe bahlabani ba nang le phihlelo ea 10K pele' me ba batla ho ntlafatsa nako ea bona. U lokela ho matha ka tsela e ts'oarellang ho fihla ho lik'hilomithara tse 7 ho qala lenaneo lena.
Thuto ea 6-Thuto-thuto e holimo ea 10K Thuto : U lokela ho khona ho matha ka lihora tse 6 ho ea qala lenaneo lena la koetliso la 10K.
Half Marathon Koetliso ea Koetliso
Marathon ea halofo ke lik'hilomithara tse 13.1 kapa lik'hilomithara tse 21, kapa sebaka se lekanang le marathon (26.2 miles). Hang ha libapali li qetile li-5K le 10Ks, li atisa ho sheba peiso ea halofo ea marathon e le sepheo sa tsona se latelang.
Leqhoa la marathon ke sebaka se tloaelehileng har'a ba matha hobane ba bangata ba e nka e le phephetso e susumetsang e seng ea nako kapa ea khathatsang e le ho koetlisa marathon.
Haeba u nahana ka koetliso ea marathon ea halofo, ena ke merero ea lithupelo tsa halofo ea marathon:
Run / Walk Half Marathon Kemiso : Lenaneo lena la thupelo la libeke tse 12 la li-marathon le etselitsoe ho u thusa ho matha / ho ea qetellong ea marathon ea halofo ea hau. Ho qala moralo ona, u ka be u qetile likhoeli tse peli u tsamaea / u tsamaea ka maoto 'me u lokela ho ba le lik'hilomithara tse ka bang 8-10 ka beke.
Half Marathon Koetliso ea Basebetsi ba Qalang : Kemiso ena ea thupelo ea libeke tse 12 e etselitsoe ba matha ba qalang ba fihlang qetellong ea lebelo la marathon ea marathon. E nka hore u se u ntse u matha ka bonyane lik'hilomithara tse 8 ka beke.
Half Marathon Thupelo ea Basebetsi ba Atlehileng : Kemiso ea libeke tse 12 ke ea ba matha ba ka tsamaeang lik'hilomithara tse 4 'me ba ka qeta matsatsi a mane ho isa ho a mahlano ka beke. E ka 'na eaba ha u e-s'o qete nako ea halofo ea marathon pele, empa u batla lenaneo le leng thata ho feta halofo ea marathon ea Qala ea ho qala.
Half Marathon Koetliso ea Basebetsi ba Lipaleng : Lenane lena la thupelo ea libeke tse 12 le tla u thusa hore u tsamaee halofo ea halofo ea marathon. Ho qala moralo ona, o lokela ho se o ntse o sebetsa metsotso e ka bang 30 ho isa ho e 60 ka letsatsi, ka matsatsi a ka bang mahlano ka beke.
Half Marathon Thupelo ea Basebetsi ba Atlehileng : Kemiso ena ea koetliso ea marathon ke ea ba matha ba nang le boiphihlelo ba nako e telele ba sebetsang. Pele u qala lenane la koetliso la libeke tse 12, u lokela ho khona ho tsamaea ka lik'hilomithara tse 8 ka mokhoa o ts'oarehang 'me u khone ho matha matsatsi a mahlano ka beke.
Marathon Koetliso ea Kemiso
Marathon ke lik'hilomithara tse 26.2, kapa lik'hilomithara tse 42. Pele u leka ho matha marathon, u ka be u ile ua theha setsi se tsitsitseng ka ho qeta matsatsi a seng makae ka beke likhoeli tse tharo ho isa ho tse tšeletseng. Haeba ha o e-s'o ka ua matha peisong pele, ke khopolo e ntle ho koetlisa le ho matha peiso e khutšoanyane ho fumana phihlelo ea peiso le ho matlafatsa kholiseho ea hau ka ho sebetsa. Hape o lokela ho nahana ka lipotso tsena mabapi le thupelo ea marathon pele u saena marathon.
Ho latela lenane la koetliso la marathon ho tla u thusa hore u itokisetse hantle peisong, u qobe ho tsoa likotsi, u be u kholisehe hore u tla qeta. Hape ho tla u boloka u susumelletseha nakong ea likhoeli tse 'nè ho isa ho tse hlano tseo u tla hloka ho li lokisetsa peiso.
Mona ke merero ea koetliso ea marathon ea mahala:
Marathon ea ho tsamaea / marang-rang ea koetliso : Batho ba bangata ba qalang nako ea pele ba sebelisa marang-rang a ho tsamaea ho ea fihla qetellong. Lenaneo lena la thupelo la marathon la libeke tse 20 le etselitsoe ho u thusa ho matha / ho ea qetellong ea marathon ea hau.
Moqalo oa Marathon Moralo oa Koetliso : Lenane lena le lebisitsoe ho marathoners a nako ea pele. Ho qala moralo ona oa lithupelo tsa libeke tse 20, o lokela ho ba le mileage e boima ea lik'hilomithara tse 12 ho ea ho beke.
Thuto ea Koetliso ea Marathon ea Beke ea 22 ea Beke ea Metsing : Lenane lena le tšoana le moralo o qalileng ka holimo, empa le u fa libeke tse ling tse 'maloa tsa koetliso.
Lenaneo la Koetliso ea Thuto ea Mantlha e tsoetseng pele. Lenaneo lena la koetliso ea libeke tse 20 le etsoa bakeng sa ba matha ba ka tsamaeang hantle ka lik'hilomithara tse 4 mme ba qeta matsatsi a mane ho isa ho a mahlano ka beke.
Moralo o Akaretsang oa Marathon Moralo oa Koetliso : Lenane lena la thupelo ea marathon ea libeke tse 18 le lebisitsoe ho ba matha a seng a ntse a matha marathon, hona joale a matha matsatsi a mahlano ka beke, 'me a ka matha ka lik'hilomithara tse 6 ka nako.
Lenane la Thupelo ea Marathon e tsoetseng pele : Lenaneo lena la thupelo ea marathon ea libeke tse 18 le lebisitsoe ho ba matha ba nang le phihlelo ea marathon ba ka mathellang maralleng a 8 ka mokhoa o ts'oarellang 'me ba sebetsa matsatsing a mahlano ka beke.