Ho matha / ho tsamaea marathon
Lenaneo lena la thupelo la marathon la libeke tse 20 le etselitsoe ho u thusa ho matha / ho ea qetellong ea marathon ea hau (26.2 maili). Ho qala moralo ona, u ka be u qetile likhoeli tse tšeletseng u tsamaea / u tsamaea ka maoto 'me u lokela ho ba le mileage e ka tlaase ho 12-15 lik'hilomithara ka beke.
Kemiso ea pele ea koetliso ke lenaneo la ho tsamaea / ho tsamaea , kahoo litaelo tsa hau tsa ho ikoetlisa li tla bontšoa ka linako tse tsamaeang / ho tsamaea.
Nomoro ea pele e bontšitsoeng e tla ba palo ea metsotso e tla tsamaisoa 'me nomoro ea bobeli ke palo ea ho tsamaea. Kahoo, mohlala, 3/1 e bolela ho matha ka metsotso e 3, ebe u tsamaea metsotso e le 'ngoe. Haeba metsotso e 3/1 e qala ho ba bonolo ha u ntse u koetlisoa, u ka thunya ka 4/1 (4 metsotso e tsamaeang, ho tsamaea metsotso e 1) kapa metsotso e 5/1 (metsotso e 5 e tsamaea, metsotso e 1 e tsamaea).
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 . Mekhahlelo ea hau ea ho matha e lokela ho etsoa ka lebelo le bonolo, le qoqa . U lokela ho qeta ho matha ha hao ka ho otlolla ka kakaretso.
Litemana mabapi le kemiso:
Ha ho hlokahale hore u etse joalo ka matsatsi a itseng; Leha ho le joalo, o lokela ho leka ho se tsamaee / ho tsamaea matsatsi a mabeli ka tatellano. Ho molemo ho nka letsatsi la phomolo kapa ho koetlisa ka matsatsi a lipakeng tsa matha. Koetliso ea sefapano e ka tsamaea, ho palama libaesekele, ho sesa kapa ntho efe kapa efe (ntle le ho sebetsa) eo u e thabelang.
U ka 'na ua batla ho etsa nako ea hao e telele ka Moqebelo kapa Sontaha, ha u tla ba le nako e eketsehileng.
Beke ea 1:
Letsatsi la 1: lik'hilomithara tse peli - 2/1 lik'hilomithara tse tharo
Letsatsi la bobeli: lik'hilomithara tse tharo - 2/1 likhoeli tse tsamaeang
Letsatsi la 3: lik'hilomithara tse 4 (nako e telele) - 2/1 linako tse tsamaeang / marang-rang
Letsatsi la 4: leeto la maeto a mararo
Beke ea 2:
Letsatsi la 1: lik'hilomithara tse 3 - likarolo tse peli tsa marang-rang
Letsatsi la bobeli: lik'hilomithara tse tharo - 2/1 likhoeli tse tsamaeang
Letsatsi la boraro: Koetliso ea sefapano kapa phomolo
Letsatsi la 4: lik'hilomithara tse 4 (nako e telele) - 2/1 linako tse tsamaeang
Letsatsi la 5: lik'hilomithara tse 2,5
Beke ea 3:
Letsatsi la 1: lik'hilomithara tse 3 - likarolo tse peli tsa marang-rang
Letsatsi la 2: Koetliso ea sefapano
Letsatsi la 3: lik'hilomithara tse 3 - 2/1 likarolo tse tsamaeang
Letsatsi la 4: lik'hilomithara tse 5 (nako e telele) - 2/1 linako tse tsamaeang
Letsatsi la 5: Leeto la ho fola
Beke ea 4:
Letsatsi la 1: lik'hilomithara tse 3 - likarolo tse tharo tsa marang-rang
Letsatsi la 2: Koetliso ea sefapano
Letsatsi la 3: lik'hilomithara tse 3 - lik'hilomithara tse tharo tsa marang-rang
Letsatsi la 4: lik'hilomithara tse 6 (nako e telele) - likarolo tse 3/1 tse tsamaeang
Letsatsi la 5: Leeto la ho fola
Beke ea 5:
Letsatsi la 1: lik'hilomithara tse 3 - likarolo tse tharo tsa marang-rang
Letsatsi la 2: Koetliso ea sefapano
Letsatsi la 3: lik'hilomithara tse 3 - lik'hilomithara tse tharo tsa marang-rang
Letsatsi la 4: lik'hilomithara tse 7 (nako e telele) - likarolo tse 3/1 tse tsamaeang
Letsatsi la 5: Leeto la ho fola
Beke ea 6:
Letsatsi la 1: lik'hilomithara tse 4 - likarolo tse tharo tsa marang-rang
Letsatsi la 2: Koetliso ea sefapano
Letsatsi la 3: lik'hilomithara tse 4 - lik'hilomithara tse 3/1 tse tsamaeang
Letsatsi la 4: lik'hilomithara tse 8 (nako e telele) - likarolo tse 3/1 tse tsamaeang
Letsatsi la 5: Leeto la ho fola
Beke ea 7:
Letsatsi la 1: lik'hilomithara tse 4 - likarolo tse tharo tsa marang-rang
Letsatsi la bobeli: Thupelo ea sefapano
Letsatsi la 3: lik'hilomithara tse 4 - lik'hilomithara tse 3/1 tse tsamaeang
Letsatsi la 4: lik'hilomithara tse 9 (nako e telele) - likarolo tse 3/1 tse tsamaeang
Letsatsi la 5: 3 lik'hilomithara tse 3 EZ (ho tsamaea hape)
Beke ea 8:
Letsatsi la 1: lik'hilomithara tse 4 - likarolo tse tharo tsa marang-rang
Letsatsi la 2: Koetliso ea sefapano
Letsatsi la 3: lik'hilomithara tse 3- likarolo tse tharo tsa marang-rang
Letsatsi la 4: lik'hilomithara tse 10 (nako e telele) - likarolo tse 3/1 tse tsamaeang
Letsatsi la 5: 3 lik'hilomithara tse 3 EZ (ho tsamaea hape)
Beke ea 9:
Letsatsi la 1: lik'hilomithara tse 5 - likarolo tse tharo tsa marang-rang
Letsatsi la 2: Koetliso ea sefapano
Letsatsi la 3: lik'hilomithara tse 4 - lik'hilomithara tse 3/1 tse tsamaeang
Letsatsi la 4: lik'hilomithara tse 12 (nako e telele) - likarolo tse 3/1 tse tsamaeang
Letsatsi la 5: 3 mi EZ (khutlela maoto)
Beke ea 10:
Letsatsi la 1: lik'hilomithara tse 4 - likarolo tse tharo tsa marang-rang
Letsatsi la bobeli: lik'hilomithara tse tharo - likarolo tse 3/1 tse tsamaeang
Letsatsi la boraro: Koetliso ea sefapano
Letsatsi la 4: 8 mi (nako e telele) - Likarolo tse 3/1 tse tsamaeang
Letsatsi la 5: 3 mi EZ (khutlela maoto)
Beke ea 11:
Letsatsi la 1: Koetliso ea sefapano
Letsatsi la bobeli: lik'hilomithara tse 3- likarolo tse tharo tsa marang-rang
Letsatsi la boraro: Koetliso ea sefapano
Letsatsi la 4: lik'hilomithara tse 14 (nako e telele) - likarolo tse 3/1 tse tsamaeang
Letsatsi la 5: lik'hilomithara tse 2,5
Beke ea 12:
Letsatsi la 1: lik'hilomithara tse 4 - likarolo tse tharo tsa marang-rang
Letsatsi la 2: Koetliso ea sefapano
Letsatsi la 3: lik'hilomithara tse 3- likarolo tse tharo tsa marang-rang
Letsatsi la 4: lik'hilomithara tse 10 (nako e telele) - likarolo tse 3/1 tse tsamaeang
Letsatsi la 5: Leeto la ho fola
Beke ea 13:
Letsatsi la 1: lik'hilomithara tse 4 - likarolo tse tharo tsa marang-rang
Letsatsi la 2: Koetliso ea sefapano
Letsatsi la 3: lik'hilomithara tse 3- likarolo tse tharo tsa marang-rang
Letsatsi la 4: lik'hilomithara tse 15 (nako e telele) - likarolo tse 3/1 tse tsamaeang
Letsatsi la 5: Leeto la ho fola
Beke ea 14:
Letsatsi la 1: lik'hilomithara tse 4 - likarolo tse tharo tsa marang-rang
Letsatsi la 2: Koetliso ea sefapano
Letsatsi la 3: lik'hilomithara tse 3- likarolo tse tharo tsa marang-rang
Letsatsi la 4: lik'hilomithara tse 10 (nako e telele) - likarolo tse 3/1 tse tsamaeang
Letsatsi la 5: Leeto la ho fola
Beke ea 15:
Letsatsi la 1: lik'hilomithara tse 4 - likarolo tse tharo tsa marang-rang
Letsatsi la 2: Koetliso ea sefapano
Letsatsi la 3: lik'hilomithara tse 4- lik'hilomithara tse 3/1 ho tsamaea / ho tsamaea
Letsatsi la 4: lik'hilomithara tse 16 (nako e telele) - likarolo tse 3/1 tse tsamaeang
Letsatsi la 5: Leeto la ho fola
Beke ea 16:
Letsatsi la 1: lik'hilomithara tse 4 - likarolo tse tharo tsa marang-rang
Letsatsi la 2: Koetliso ea sefapano
Letsatsi la 3: lik'hilomithara tse 3- likarolo tse tharo tsa marang-rang
Letsatsi la 4: lik'hilomithara tse 12 (nako e telele) - likarolo tse 3/1 tse tsamaeang
Letsatsi la 5: lik'hilomithara tse 2,5
Beke ea 17:
Letsatsi la 1: lik'hilomithara tse 4 - likarolo tse tharo tsa marang-rang
Letsatsi la 2: Koetliso ea sefapano
Letsatsi la 3: lik'hilomithara tse 3- likarolo tse tharo tsa marang-rang
Letsatsi la 4: 18-20 lik'hilomithara tse ngata (nako e telele) - likarolo tse 3/1 tse tsamaeang
Letsatsi la 5: lik'hilomithara tse 2,5
Beke ea 18:
Letsatsi la 1: lik'hilomithara tse 4 - likarolo tse tharo tsa marang-rang
Letsatsi la 2: Koetliso ea sefapano
Letsatsi la 3: lik'hilomithara tse 3- likarolo tse tharo tsa marang-rang
Letsatsi la 4: lik'hilomithara tse 12 (nako e telele) - likarolo tse 3/1 tse tsamaeang
Letsatsi la 5: lik'hilomithara tse 2,5
Beke ea 19:
Letsatsi la 1: Koetliso ea sefapano
Letsatsi la bobeli: lik'hilomithara tse 3- likarolo tse tharo tsa marang-rang
Letsatsi la boraro: Koetliso ea sefapano
Letsatsi la 4: lik'hilomithara tse 6 (nako e telele) - likarolo tse 3/1 tse tsamaeang
Letsatsi la 5: lik'hilomithara tse 2,5
Beke ea 20 :
Letsatsi la 1: lik'hilomithara tse 3 - likarolo tse tharo tsa marang-rang
Letsatsi la bobeli: metsotso e 20 - 3/1 linako tse tsamaeang / marang-rang
Letsatsi la boraro (letsatsi pele ho morabe): Tsamaea metsotso e 20
Letsatsi la 4: RACE!