Na u batla ho matha marathon ea halofo empa ha u na nako e lekaneng ea ho koetlisa? Hoa khoneha ho ba malala-a-laotsoe bakeng sa lebelo la lik'hilomithara tse 13,1 ka likoloi tse tharo tse hlaselitsoeng ka beke. Haeba u khomarela lenane lena la koetliso, ho ka etsahala hore u ka matha nako ea halofo ea marathon e potlakileng.
Lenaneo lena la lithupelo tsa libeke tse 16 tsa metsotsoana le marathon le thehiloe likarolong tse tharo tse tobileng: ho tsamaisa tempo, ho qeta nako e telele, le nako e telele.
U ka etsa lipapali tse tharo ka tatellano leha e le efe nakong ea beke, empa lenaneo le hlahisa liphello tse ntle ka ho fetisisa haeba u lumella bonyane letsatsi le le leng pakeng tsa lits'ebetso tsa bohlokoa. Matsatsing a mang, u khothalletsoa hore u tšele terene , u phomole ka ho feletseng, kapa u tsamaee habonolo.
Lenaneo lena le lebisitsoe ho ba matha ba etsang bonyane halofo ea marathon, ba e-ba le mileage ea botebo ea bonyane lik'hilomithara tse 15 ka beke, 'me ba ka matha ka tsela e ts'oarellang ho fihla ho lik'hilomithara tse 8 ka nako. Haeba u se u le boemong boo, u ka 'na ua leka ho qeta nako ea halofo ea marathon ea nakoana . Kapa u fumane merero ea lithupelo tsa halofo ea marathon bakeng sa maemo a fapaneng le linako tse khutšoanyane tsa koetliso.
O tla hloka ho ba le litekanyo bakeng sa lihlopha tse 'maloa tsa bohlokoa e le hore u sebetse ka katleho ka katleho. Mekhahlelo ea nako le tempo e thehiloe lebelo la hau la 10K, kahoo ho molemo ho qeta 10K likhoeli tse fetileng tse fetileng. U ka boela ua sebelisa nako eo ea peiso ho lekanyetsa lebelo la hau la mararo la Marathon (THMP), kapa lebelo la hau la sepheo.
O tla hloka THMP bakeng sa nako e meng ea nako e telele.
U ka sebelisa calculator ena ea nako ea tekanyo ea nako ho fumana tekanyo ea nako ea halofo ea marathon ka nako ea morao tjena ho tloha peisong ea sebaka se seng.
Litsela Tse Tharo Tsa Bohlokoa ka Beke
Mona ke litlhaloso tsa linotlolo tse tharo tseo u lokelang ho li etsa beke le beke. Tlhaloso ea hore na ho tsamaisoa ho hongata hakae le hore na e lebelo lefe bakeng sa e mong le e mong oa lipapali tsena li kenngoa lenaneong la beke le beke ka tlase.
Matha (TR): Tempo e matha ho u thusa hore u hlahise sebaka sa hau sa anaerobic, e leng sa bohlokoa bakeng sa ho palama ka potlako. Ha nako e ngata ea tempo e matha, u tla qala le ho qeta ka lik'hilomithara tse ling ka tsela e bonolo le e phutholohileng. Bakeng sa lipapali tse khutšoanyane tsa tempo (lik'hilomithara tse 3 kapa ka tlase), o lokela ho matha karolo ea tempo e tsamaeang lebelo la ho matha, o lokela ho matha ka lebelo la 10K ea lebelo la hau. Haeba o sa tsebe hantle hore na tekano ea 10K ea lebelo la hau ke efe, o lokela ho matha ka lebelo le utloahalang ka thata. Bakeng sa nako e telele ea nako ea tempo (e fetang lik'hilomithara tse tharo), o lokela ho matha karolo ea tempo ka lebelo la hao la 10K + metsotsoana e 15 / mile.
Nako e telele (LR): Mesebetsi e meng e telele e tla etsoa ka lebelo le bulehileng la moqoqo oa mileage e khethiloeng. Tse ling li tla etsoa ka lebelo le lekanngoang, ho latela mohato oa hau oa marathon oa marathon (THMP). E mong le e mong o nka nako e telele, kahoo ke habohlokoa hore u kene nako ea nako e telele bekeng e 'ngoe le e' ngoe, kahoo u se ke ua etsa lits'ebeletso tse kholo ka ho fetisisa 'me u ipeha kotsing ea ho tsoa likotsi.
Nako ea ho Qetela (IR): Likarolo tse potolohileng li pheta-pheta sebaka se itseng (ie, 400m) ka lebelo la hao la 10K ebe joale nako ea ho phomola ka mor'a nako e 'ngoe le e' ngoe. Ka mohlala, 8 x 400m ka 10K e lebelo ea ho phomola ka motsotsoana ka 90 , e ka bolela ho khutla ka makhetlo a robeli a 400m ka metsotsoana e 90 e tsamaeang habonolo, lebelo la ho phomola pakeng tsa ho pheta.
Nako ea nako e ka etsoa kae kapa kae, empa ho bonolo ho e etsa tseleng. Haeba u rata treadmill e matha , e boetse e loketse ho lekanya sebaka sa hao le lebelo la hau holim'a treadmill.
O lokela ho qala ho futhumala ka tsela e bonolo pele o qala nako. Ebe, etsa mekhahlelo / lits'ebeletso bakeng sa palo e behiloeng ea ho pheta. Qetella nako ea hau ka mohoete oa metsotso e 10.
Ho matha habonolo le koetliso ea sefapano : Ho koetlisetsoa sefapano kapa ho potoloha habonolo ho ka etsoa matsatsing a mang a bekeng, ha nako ea hau e lumella. Ho khothalletsoa hore u nke bonyane letsatsi le le leng la phomolo ka ho feletseng ka beke. Lesebelisoa le bonolo le lokela ho etsoa ka boiketlo, lebelo la puisano.
U lokela ho khona ho hema habonolo 'me u se ke ua loana ka katleho ea hao.
Koetliso ea sefapano e ka ba ntho leha e le efe ntle le ho ithabisa, e kang ho palama libaesekele, ho roka, ho sesa, yoga kapa koetliso ea matla. O lokela ho etsa mosebetsi ona ka matla. Koetliso ea matla e na le melemo e mengata bakeng sa lipapali 'me ke khetho e ntle ea ho koetlisa sefapano. Ikemisetsa ho etsa bonyane letsatsi le leng la koetliso ea matla ka beke; Matsatsi a mabeli ka beke le ho feta. Mosebetsi oa hau o matlafatsang ha oa lokela ho ba nako e telele haholo kapa e matla, 'me o ka etsoa ntle le litebelisoa kapa mechine, joalo ka setšoantšong sena.
Tlhokomeliso: Ho futhumala ha metsi le li-cooldown li lokela ho etsoa ka lebelo le bonolo.
Matsatsi a mararo ka beke ea Moralo oa Thupelo ea Marathon
Beke ea 1:
- Matha ka # 1: Tempo e matha (TR): 2 maoto a bonolo ho futhumala; Lik'hilomithara tse 2 ka lebelo la nakoana; 2 cooldown mailile
- Bapala # 2: Nako ea ho fapoha (IR): metsotso e 10 ea mofuthu; 8 x 400m ka 10K e feta ka nako ea bobeli ho phomola (bobeli bo bonolo) pakeng tsa; Metsotso e leshome ea motlakase
- Matha # 3: Nako e telele (LR): lik'hilomithara tse 8 ka tsela e bonolo, e phutholohileng
Beke ea 2:
- Bapala # 1: TR: bohōle ba lik'hilomithara tse peli bakeng sa ho futhumatsa; Lik'hilomithara tse 2 ka lebelo la nakoana; 2 cooldown mailile
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 5 x 800m ho 10K e feta ka nako ea 90 ho hlaphoheloa pakeng tsa; Metsotso e leshome ea motlakase.
- Matha ka # 3: LR: 9 lik'hilomithara tse tharo ho THMP (sepheo sa halofo ea marathon) + metsotsoana e 30 / mile
Beke ea 3:
- Bapala # 1: TR: bohōle ba lik'hilomithara tse peli bakeng sa ho futhumatsa; Lik'hilomithara tse 2 ka lebelo la nakoana; 2 cooldown mailile
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 4 x 800m ka lebelo la 10K + 4 x 400m, bohle ba nang le bobeli ba phomolo ea bobeli ba pakeng tsa 90; Metsotso e leshome ea motlakase.
- Bapala # 3: LR: lik'hilomithara tse 10 ka tsela e bonolo, e phutholohileng
Beke ea 4:
- Bapala # 1: TR: bohōle ba lik'hilomithara tse peli bakeng sa ho futhumatsa; 1 lik'hilomithara ka nako e khutšoanyane ea tempo; 1 maili e bonolo; 1 lik'hilomithara ka nako e khutšoanyane ea tempo; Li-cooldown tse 1
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 4 x 1200m ka lebelo la 10K, le ho fola ka 400m pakeng tsa; Metsotso e leshome ea motlakase.
- Matha ka # 3: LR: 11 lik'hilomithara tse tharo tsa THMP + 30 / mile
Beke ea 5:
- Bapala # 1: TR: bohōle ba lik'hilomithara tse peli bakeng sa ho futhumatsa; Lik'hilomithara tse 3 ka lebelo la nakoana; Li-cooldown tse 1
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 6 x 800m ka lebelo la 10K, 'me lekhetlo la 90 le hlaphoheloa pakeng tsa lona; Metsotso e leshome ea motlakase.
- Matha ka # 3: LR: lik'hilomithara tse 10 ka tsela e bonolo, e phutholohileng, ebe u qeta ka lik'hilomithara tse 2 ho THMP
Beke ea 6:
- Matha ka # 1: TR: 1 maele a bonolo a ho futhumatsa; Lik'hilomithara tse 4 ka nako e telele ea tempo; Li-cooldown tse 1
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 10 x 400m ha 10K e feta ka nako ea 90 ho khutlisetsa mofuthu pakeng tsa; Metsotso e leshome ea motlakase
- Matha # 3: LR: lik'hilomithara tse 13 ka tsela e bonolo, e phutholohileng
Beke ea 7:
- Matha ka # 1: TR: 1 maele a bonolo a ho futhumatsa; Lik'hilomithara tse 4 ka nako e telele ea tempo; Li-cooldown tse 1
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m ka lebelo la 10K, le ho finyella 400m pakeng tsa; Metsotso e leshome ea motlakase
- Matha ka # 3: LR: 11 lik'hilomithara tse tharo tsa THMP + 30 / mile
Beke ea 8:
- Matha ka # 1: TR: 1 maele a bonolo a ho futhumatsa; Lik'hilomithara tse 3 ka lebelo la nakoana; Li-cooldown tse 1
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 3 x 1600m ka lebelo la 10K, le phomolo ea 400m pakeng tsa; Metsotso e leshome ea motlakase
- Matha ka # 3: LR: 11 lik'hilomithara ka tsela e bonolo, e phutholohileng
Beke ea 9:
- Matha ka # 1: TR: 1 maele a bonolo a ho futhumatsa; Lik'hilomithara tse 5 ka nako ea nako e telele ea tempo; Moriri oa metsotso e 5
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 6 x 800m ka lebelo la 10K, 'me lekhetlo la 90 le hlaphoheloa pakeng tsa lona; Metsotso e leshome ea motlakase
- Baleha # 3: LR: lik'hilomithara tse 12 ho THMP + metsotsoana e 30 / mile
Beke ea 10:
- Matha ka # 1: TR: 1 maele a bonolo a ho futhumatsa; Lik'hilomithara tse 4 ka nako e telele ea tempo; Moriri oa metsotso e 5
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 200m, 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m, 200m ka lebelo la 10K, le ho fumanoa ka 400m pakeng tsa; Metsotso e leshome ea motlakase
- Matha ka # 3: LR: lik'hilomithara tse 10 ka tsela e bonolo, e phutholohileng, ebe u qeta ka lik'hilomithara tse 2 ho THMP
Beke ea 11:
- Matha ka # 1: TR: 1 maele a bonolo a ho futhumatsa; Lik'hilomithara tse 4 ka nako e telele ea tempo; Moriri oa metsotso e 5
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 200m; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m; 200m ka lebelo la 10K, le ho fola ka 400m pakeng tsa; Metsotso e leshome ea motlakase
- Matha ka # 3: LR: lik'hilomithara tse 10 ho THMP + metsotsoana e 30 / mile
Beke ea 12:
- Bapala # 1: TR: 2 maeto a bonolo a bonolo ho futhumatsa; Lik'hilomithara tse 3 ka lebelo la nakoana; Li-cooldown tse 1
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 4 x 1600m ka lebelo la 10K, le phomolo ea 400m pakeng tsa; Metsotso e leshome ea motlakase
- Matha ka # 3: LR: lik'hilomithara tse 14 ka tsela e bonolo, e phutholohileng
Beke ea 13:
- Bapala # 1: TR: 2 maeto a bonolo a bonolo ho futhumatsa; Lik'hilomithara tse 3 ka lebelo la nakoana; 2 cooldown mailile
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 200m; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m; 200m ka lebelo la 10K, le ho fola ka 400m pakeng tsa; Metsotso e leshome ea motlakase
- Matha ka # 3: LR: lik'hilomithara tse 10 ka tsela e bonolo, e phutholohileng, ebe u qeta ka lik'hilomithara tse 2 ho THMP
Beke ea 14:
- Matha ka # 1: TR: 1 maele a bonolo a ho futhumatsa; Lik'hilomithara tse 4 ka nako e telele ea tempo; Moriri oa metsotso e 5
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 6 x 800m ka lebelo la 10K, le ho fola ka 400m pakeng tsa; Metsotso e leshome ea motlakase
- Baleha # 3: LR: lik'hilomithara tse 12 ho THMP + metsotsoana e 30 / mile
Beke ea 15:
- Matha ka # 1: TR: 1 maele a bonolo a ho futhumatsa; Lik'hilomithara tse 4 ka nako e telele ea tempo; Moriri oa metsotso e 5
- Bapala # 2: IR: metsotso e 10 ea mofuthu; 4 x 1600m ka lebelo la 10K, le phomolo ea 400m pakeng tsa; Metsotso e leshome ea motlakase
- Matha ka # 3: LR: 6 lik'hilomithara ka tsela e bonolo, e phutholohileng
Beke ea 16:
- Bapala # 1: IR: metsotso e 10 ea mofuthu; 6 x 400, e nang le phomolo ea 400m pakeng tsa; Metsotso e leshome ea motlakase
- Bapala # 2: lik'hilomithara tse tharo habonolo
- Bapala # 3: Letsatsi la lipapali! 13.1 lik'hilomithara tse THMP
Lihlahisoa tsa Nako ea Marathon ea Marathon
E le hore u sebetse hantle halofo ea marathon ea marathon, u tla boela u hlokomele kelellong ho ea lebaleng la lik'hilomithara tse 13.1. Fumana litlhahiso tsa kamoo u ka hlōlang ntoa kateng nakong ea marathon ea halofo. U lokela hape ho itokisetsa maemo a sa thabiseng, haholo-holo lik'hilomithara tse qetellang tsa peisong. Litlhahiso tse latelang ke tsena tsa ho sebetsana le boemo bo sa thabiseng nakong ea ho palama le ho qeta matla .