Lenaneo lena la thupelo ea libeke tse 12 la marathon le reretsoe ho u thusa ho matha / ho ea fihla qetellong ea marathon ea halofo ea lik'hilomithara tse 13.1. 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. Haeba u se mocha oa ho matha 'me lenaneo lena la koetliso le bonahala le le bonolo haholo, leka lenaneo la koetliso ea halofo ea marathon .
Kapa u bone ho feta halofo ea Marathon ea ho Koetlisa Marathon.
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. Nomoro ea pele e bontšitsoeng e tla ba nako 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.
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.
Lintlha tse 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 2,5 - lik'hilomithara tse 2/1
Letsatsi la 3: lik'hilomithara tse 3 (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 peli - 2/1 lik'hilomithara tse tharo
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 2,5 - lik'hilomithara tse 2/1
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 2,5 - lik'hilomithara tse 3/1 tse tsamaeang
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 5 (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 - likarolo tse 3/1 tse tsamaeang
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 11 (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: 12 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 5 (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 2 - lik'hilomithara tse 3/1 ho tsamaea
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!