Ntlafatsa Nako ea Hao
Kahoo u se u ntse u matha bonyane marathon (26.2 lik'hilomithara tse 26,2), 'me hona joale u fetela pele pakaneng ea hau e latelang: ntlafatsa nako ea hau. Sebelisa lenane la koetliso la libeke tse 18 ho u thusa hore u tsamaise tlaleho ea hau (PR) marathon ea hau a latelang.
Ho qala moralo ona, o lokela ho qeta metsotso e ka bang 30 ho isa ho e 60 ka letsatsi, ka matsatsi a ka bang mahlano ka beke mme o ka matha ho fihla lik'hilomithara tse 6 ka mokhoa o ts'oarehang.
Haeba u se ke ua fihla ho seo, leka nako ea nako ea marathon ea mathoasong . Haeba kemiso ena e bonahala e le bonolo haholo, leka nako e tsoetseng pele ea marathon .
Lintlha tse mabapi le Kemiso
Koetliso ea sefapano (CT): Liketso tsa koetliso ea sefapano li u lumella hore u fane ka manonyeletso le ho phunyeletsa mesifa, 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.
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 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."
Matla-koetliso: Kamora metsotso e 10 ea mocheso , qeta metsotso e 20-25 ho ea tlaase 'mele le ho matlafatsoa ka matla.
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.
Lebelo le bonolo (EP): Tsena li matha li lokela ho etsoa ka tsela e bonolo le e phutholohileng. U lokela ho khona ho hema le ho bua habonolo.
Lebelo la lipapali (RP): Ka mor'a hore u qete metsotso e 10 ea mocheso, tsamaisa mileage e khethiloeng "Marathon Race Pace" (RP) ea hau. Latela joalo ka metsotso e 10 e pholileng. Haeba u sa tsebe hantle hore na papali ea marathon ea hao ke efe, eketsa metsotsoana e 30-45 ho ea ho e 'ngoe ho ea lebelo la hau la marathon. U ka boela ua sebelisa nako ea morao-rao ea morabe ho bona hore na nako ea hao ea tekanyo ea marathon e tla ba efe.
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. Haeba u tsamaea letsatsi le leng le le leng ntle le ho tlosa matsatsi, u ke ke ua bona ntlafatso e ngata. 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 ho futhumala, matha ka tsela e tsitsitseng, ea puisano bakeng sa 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 boemong ba boiketlo ba hau bo bonolo (EP), e leng ho thusa ho lokolla mesifa ea hau.
Tlhokomeliso: 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.
Setsebi sa Marathon sa Thupelo
| Beke | Mantaha | Labobeli | Laboraro | Labone | Labohlano | Moqebelo | Sontaha |
| 1 | CT | Tempo ea metsotso e 30 | Terene ea matla | 5 mi EP | Phomolo | 6 mi | 3-4 mi EP |
| 2 | CT | 35 tempo ea nako | Terene ea matla | 5 mi EP | Phomolo | 8 mi | 3-4 mi EP |
| 3 | CT | Tempo ea metsotso e 40 | Terene ea matla | 6 mi EP | Phomolo | 9 mi | 3-4 mi EP |
| 4 | CT | Tempo ea metsotso e 40 | Terene ea matla | 6 mi EP | Phomolo | 10 mi | 3-4 mi EP |
| 5 | CT | 5 x 400 IW | Strength train + 4 mi EP | 35 tempo ea nako | Phomolo | 12 mi | 3-4 mi EP |
| 6 | CT | 6 x 400 IW | Strength train + 4 mi EP | 35 tempo ea nako | Phomolo | 14 mi | 3-4 mi EP |
| 7 | CT | 7 x 400 IW | Strength train + 5 mi EP | 5 mi RP | Phomolo | 16 mi | 3-4 mi EP |
| 8 | CT | 8 x 400 IW | Strength train + 5 mi EP | 35 tempo ea nako | CT kapa phomolo | 12 mi | 4-5 mi EP |
| 9 | CT | 4 lerata le pheta | Strength train + 4 mi EP | 6 mi RP | Phomolo | 18 mi | 3-4 mi EP |
| 10 | CT | 5 leralleng hape | Strength train + 5 mi EP | 35 tempo ea nako | Phomolo | 14 mi | 4-5 mi EP |
| 11 | CT | 6 leralleng hape | Strength train + 6 mi EP | 7 lik'hilomithara RP | Phomolo | 16 mi (ho qetela 4 mi RP) | 4-5 mi EP |
| 12 | CT | 7 leralleng le pheta | Strength train + 5 mi EP | 35 tempo ea nako | Phomolo | 12 mi | 4-5 mi EP |
| 13 | CT | 7 leralleng le pheta | Strength train + 5 mi EP | 5 mi RP | Phomolo | 20 mi | 3-4 mi EP |
| 14 | CT | 6 mi RP | Strength train + 5 mi EP | Tempo ea metsotso e 40 | Phomolo | 12 mi | 4-5 mi EP |
| 15 | CT | 5 mi RP | Strength train + 5 mi EP | 35 tempo ea nako | Phomolo | 20 mi (ho qetela 4 mi RP) | 3-4 mi EP |
| 16 | CT | 5 mi RP | 5 mi EP | 35 tempo ea nako | Phomolo | 12 mi | 3-4 mi EP |
| 17 | CT | 4 mi RP | 4 mi EP | 4 mi EP | Phomolo | 6 mi | 3-4 mi EP |
| 18 | CT | 4 mi RP | Phomolo | 4 mi EP | Phomolo | 2 mi EP | Race! |
Ntho e 'ngoe eo u lokelang ho nahana ka eona ho ntlafatsa nako ea marathon ea hao ke ho etsa Yasso 800s . Ena ke mosebetsi o ratoang har'a ba matha ba lekang ho finyella pakane e itseng ea marathon.