Libeke tse 12 li rerile ho sebelisa marathon a hau a mararo
Kahoo u motlatsi ea nang le phihlelo 'me u tšepile ho nka koetliso ea hau ea marathon (13,1) ho ea boemong bo latelang. Sebelisa lenane la koetliso la libeke tse 12 ho u thusa hore u tsamaise tlaleho ea hau (PR) karolong ea hau e latelang ea marathon.
Na Half Marathon ea Moralo oa Koetliso ke Ofe?
Ho qala moralo ona, o lokela ho se o ntse o matha ka matsatsi a mahlano ka beke mme o ka matha ho fihla ho lik'hilomithara tse 8 ka mokhoa o khotsofatsang.
Haeba u se ke ua fihla ho seo, u ka 'na ua leka ho leka nako ea bobeli ea marathone .
Half-Marathon Thupelo ea Basebetsi ba Atlehileng
| Beke | Mantaha | Labobeli | Laboraro | Labone | Labohlano | Moqebelo | Sontaha |
| 1 | CT | 35 tempo ea nako | Phomolo | 5 mi | Phomolo | 7 mi | 3 mi EZ |
| 2 | CT | 6 x 400 IW | Phomolo kapa CT | 35 tempo ea nako | Phomolo kapa CT | 9 mi | 3 mi EZ |
| 3 | CT | 35 tempo ea nako | Phomolo kapa CT | 5 mi | Phomolo | 10 mi | 3 mi EZ |
| 4 | CT | 4 x 800 IW | Phomolo kapa CT | Tempo ea metsotso e 40 | Phomolo | 8 mi | 3.5 mi EZ |
| 5 | CT | 6 leralleng hape | CT | 35 tempo ea nako | Phomolo | 9 mi | 3.5 mi EZ |
| 6 | CT | 7 leralleng le pheta | CT | 40 metsotso ea tempo | Phomolo | 11 mi | 3 lik'hilomithara EZ |
| 7 | CT | 8 x 400 IW | Phomolo kapa CT | Tempo ea metsotso e 40 | Phomolo | 13 mi (qetellong ea 3 ka lebelo la papali) | 4 mi EZ |
| 8 | CT | 5 x 800 IW | Phomolo kapa CT | Temo ea metsotso e 35 e mathe | 3 lik'hilomithara EZ | Phomolo | 10K peiso |
| 9 | CT | 8 lerata le pheta | Phomolo kapa CT | Tempo ea metsotso e 45 | Phomolo | 10 mi | 4 mi EZ |
| 10 | CT | 7 x 400 IW | Phomolo kapa CT | 35 tempo ea nako | Phomolo | 14 (lilemong tse 4 tsa ho qetela ka lebelo la papali) | 4 mi EZ |
| 11 | CT | Tempo ea metsotso e 40 | Phomolo | 4 mi lebelo la morabe | Phomolo | 5 mi | 3 mi EZ |
| 12 | Phomolo | 4 mi | Metsotso e 30 ho feta 10K | 3 mi | Phomolo | Metsotso e 20 | Letsatsi la Race! |
Lintlha tsa Half Marathon ea Kemiso ea Koetliso
Koetliso ea lithupelo (CT): Mesebetsi ea ho koetlisa sefapano e u lumella hore u fane ka menoana ea hao le ho phunyeletsa mesifa nakong ea khefu ha u ntse u sebetsa ka cardio ea hau.
Ha kemiso e hloka CT, etsa mosebetsi oa cardio ntle le ho khanna (ho khanna, ho sesa, ho koetlisa mokoetlisi) ka boiteko bo leka-lekaneng bakeng sa metsotso e 45 ho isa ho e 60. U tla boela u rue molemo ka ho koetlisa matla a metsotso e 15 ka makhetlo a mabeli beke le beke.
Run Run: Tempo e mathela ho u thusa hore u ntlafatse sebaka sa hau sa anaerobic, e leng sa bohlokoa bakeng sa ho palama ka potlako.
Ka mohlala, ho qeta metsotso e 40 ea tempo, qala ho matha ka metsotso e 5 ho isa ho e 10 ea ho sebetsa ka bonolo, ebe u tsoelapele ka metsotso e 15 ho isa ho e 20 ka lebelo la metsotsoana e 10 ho feta lebelo la 10K. Qetella ka metsotso e 5 ho isa ho e 10 ea ho pholile. Haeba o sa tsebe hantle hore na tebelo ea 10K ea hau ke efe, matha ka lebelo le utloahalang "ka thata ka thata."
Ho ikoetlisa ha nako e khutšoanyane (IW): Ka mor'a ho futhumala, ho matha limithara tse 400 (lesela le le leng ho pota-pota ka thata), joale u fole ka ho tsamaea kapa ho tsamaea methareng e 400. Ka mohlala, 3 x 400 e ne e tla ba tse 400 tse thata ka ho fetisisa tse 400, e leng ho ts'oaroa ha limithara tse 400 pakeng tsa tsona. Bakeng sa nako ea limithara tse 800, matha a limithara tse 800 (tse peli tse pota-pota ka ho fetisisa litseleng tse ngata) ka lebelo la hau la 5K le ho khutlisetsa sebaka sa limithara tse 800 pakeng tsa nako.
Phomolo: Phomolo ke ea bohlokoa bakeng sa ho hlaphoheloa le boiteko ba ho thibela likotsi , ka hona u se ke ua hlokomoloha matsatsi a phomolo . Ha e le hantle mesifa ea hao e iketsetsa le ho itokisa nakong ea phomolo ea hau. Labohlano ke letsatsi le letle la ho phomola, kaha u tla be u mathile ka Labone 'me u tla ba le nako e telele ka ho fetisisa ea beke ka Moqebelo.
Moqebelo o nka nako e telele: Ka mor'a hore u futhumale , matha ka tsela e tsitsitseng ea mileage e khethiloeng. Etsa bonnete ba hore o pholile mme o otlolla ka mor'a hore u mathe. Haeba boholo ba lipapali tsa hau li le tseleng, 'me u sa tsebe hantle hore na u fihla hōle hakae, u ka fumana mileage ka ho sebelisa mehloli e kang MapMyRun.com.
Kapa, kamehla o ka khanna tsela ea hau ka koloing ea hau nako e telele 'me u lekanya sebaka seo u se sebelisang ka koloi ea hau ea koloi.
Sontaha: Ena ke letsatsi le ts'oanelang ho hlaphoheloa. Ho matha ha hao ho lokela ho ba bonolo (EZ), lebelo le tsitsitseng, le thusang ho lokolla mesifa ea hao le ho fumana 'mele oa hao le likelello tsa hau li sebelisoa ho tsamaea maotong a khathetseng.
Tlhōlisano ea Kemiso : Lenane lena le khothaletsa peiso ea 10K ea ho khothaletsa litlhapi ka bekeng ea 8 e le hore u ka ikoetlisa le ho utloisisa boemo ba hao ba ho ikoetlisa. Haeba u ke ke ua fumana peiso ea 10K mafelo-bekeng, u ka etsa lerata le lekhutšoanyane, kapa ue etse nakong ea Beke ea 9 kapa ea 10.
Matsatsi a ho Fetola: O ka fetola matsatsi ho amohela kemiso ea hau.
Haeba u phathahane ka letsatsi le le leng, ho hotle ho chenchana letsatsi la phomolo bakeng sa letsatsi la ho matha.