Eba Half Marathon-E Loketse ka Likhoeli tse 2
Haeba u se u phethile marathon ea halofo 'me u ntse u tsoelapele ka nako ea hau, ha ho hlokahale hore u eme likhoeli tse' maloa ho qeta marathon ea hau e latelang. Ka tlase nako ea libeke tse robeli ea marathon ea marathon e tla u thusa hore u be le morabe o loketseng le ho mathela bokhoni ba hau bo feletseng.
Hopola hore lenane lena la koetliso hase la motho e mocha ea sebetsang kapa ea sa sebetseng likhoeli tse 'maloa tse fetileng.
Ho qala lenane la koetliso, u tla lokela ho ba le setsi sa koetliso ea lik'hilomithara tse ka bang 15 ka beke 'me u lokela ho khona ho matha ka lihora tse 6 ka nako. Haeba u se boemong boo, u ka 'na ua batla ho ea lenaneong la thuto ea nako e telele ea marathon. Leka e 'ngoe ea litemiso tsa lithupelo tsa libeke tse 12 tsa beke ea marathon bakeng sa ba qalang , ba lipakeng , kapa ba matha.
Koetliso ea Libeke le beke
Koetliso ea hau e kenyelletsa matlo a tempo, ho matha nako, nako e telele, le ho matha habonolo, tse hlalositsoeng ka ho qaqileng ka tlase. Sheba lenane la beke le beke (ka tlase) bakeng sa lintlha tse tobileng mabapi le hore na ke bokae ho tsamaisa le ka nako e lekaneng. Lenane ha le bontše hore na ke letsatsi lefe le le leng le ka tsamaisoang ka mong le e mong, ka hona ho uena ho etsa qeto ea hore na u batla ho li qeta neng. Boholo ba limathi ba rata ho boloka nako e telele bakeng sa Moqebelo kapa Sontaha, ha ba e-na le nako e ngata ea ho matha, empa u ka etsa se sebetsang hantle bakeng sa kemiso ea hau. Leka feela ho qoba ho tsuba tempo, nako ea nako e matha, 'me e nka nako e telele ho khutlela morao.
U lokela ho nka letsatsi la phomolo kapa u tsamaee habonolo kapa u koetlisoe lipakeng.
Matha (TR): Kaha tempo e matha, u tla qala le ho qeta ka lik'hilomithara tse ling ka tsela e bonolo, e nang le boiketlo. Haeba u moeti ea tsoetseng pele 'me u batla ho eketsa mileage e eketsehileng, u ka' na ua ea nako e telele bakeng sa warmup kapa cooldown. U lokela ho matha karolo ea tempo e tsamaeang ka lebelo la tekano ea 10K.
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.
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, 4 x 800m ka 10K e lebelo ea ho phomola ka bobeli ho tse 90, e ka bolela ho pheta-pheta ka makhetlo a mane a mararo le metsotsoana e 90 e tsamaeang habonolo, lebelo la ho khutla pakeng tsa ho pheta. Nako ea nako e ka etsoa kae kapa kae, ho kenyelletsa le treadmill, empa ho bonolo ho e etsa tseleng. U lokela ho qala ho futhumala ka tsela e bonolo. Ebe, etsa mekhahlelo / lits'ebeletso bakeng sa palo e behiloeng ea ho pheta. Qetella nako ea hau ka mohoete oa metsotso e 10.
Nako e telele (LR): Mesebetsi e meng e telele e tla etsoa ka lebelo le bulehileng la moqoqo oa mileage e khethiloeng. Haeba phefumoloho ea hau e tsoa taolong, u tsamaea ka potlako haholo. Likarolo tse ling tsa nako e telele li tla etsoa ka lebelo le itseng, ho thehiloe lebelo la hau la marathon la marathon (THMP). U ka sebelisa moqapi oa nako ea tekanyo ea nako ea lipapali tse kang ena ho fumana khakanyo ea nako ea halofo ea marathon ka ho kena nakong ea morao-rao ho tloha peisong ea sebaka se seng.
Lisebelisoa tse bonolo (ER) le koetliso ea sefapano : Koetliso ea sefapano kapa ho potoloha habonolo ho ka etsoa matsatsing a mang a beke, ha nako ea hau e lumella.
Ho khothalletsoa hore u nke bonyane letsatsi le le leng la phomolo ka ho feletseng ka beke. Joaloka nako ea nako e telele, ho matha habonolo ho lokela ho etsoa hape ka boiketlo, lebelo la puisano.
Koetliso ea sefapano e ka ba ntho leha e le efe ntle le ho ithabisa, e kang ho palama libaesekele, ho tantša, ho roka, ho sesa, yoga kapa koetliso ea matla. O lokela ho etsa mosebetsi ona ka matla. Etsa bonyane letsatsi le 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 kapa e matla haholo. Ha u hloke lisebelisoa leha e le life tse ikhethang-u ka etsa liteko tsa mantlha tsa 'mele, joalokaha ho setšoantšong sena.
Li-warm-up le Cooldowns: Bakeng sa ho futhumala ha metsi le li-cooldown, le lokela ho matha ka lebelo le bonolo kapa le tsamaee. U ka boela oa qala ka ho ikoetlisa ka matla le ho futhumala joaloka ho khaola le ho qhaqha.
Thuto ea Thupelo ea Thupelo ea Thupelo ea Libeke tse 8
Beke ea 1:
Bapala # 1: Tlhahlobo e tsamaeang (TR): 1 maele a bonolo ha ho futhumala; 1 lik'hilomithara nakong ea tempo; Cooldown e 1-mile
Matha ka bobeli #: Nako ea ho potoloha (IR): metsotso e 10 ea mofuthu; 6 x 400m ho 10K ka nako ea ho phomola ka metsotsoana e 90 (e lebelo le bonolo) pakeng tsa; Metsotso e 10 ea koaheloa
Matha # 3: Nako e telele (LR): lik'hilomithara tse 6 ka tsela e bonolo, e phutholohileng
Matha ka 4: Ho matha habonolo (ER): lik'hilomithara tse 4
Beke ea 2:
Matha ka # 1: TR: 1 maele a bonolo a ho futhumatsa; 1 lik'hilomithara nakong ea tempo; Cooldown e 1-mile
Bapala # 2: IR: metsotso e 10 ea mofuthu; 4 x 800m ka lebelo la 10K, le ho fola ka 400m pakeng tsa; Metsotso e 10 ea koaheloa
Matha ka # 3: LR: 8 lik'hilomithara ka tsela e bonolo, e phutholohileng
Bapala # 4: ER: lik'hilomithara tse 4
Beke ea 3:
Bapala # 1: TR: 2 maeto a bonolo a bonolo ho futhumatsa; 2 lik'hilomithara ka nako ea tempo; Cooldown e 1-mile
Bapala # 2: IR: metsotso e 10 ea mofuthu; 400m, 800m, 1200m, 800m, 400m ka lebelo la 10K, le ho fola ka 400m pakeng tsa; Metsotso e 10 ea koaheloa
Matha ka # 3: LR: 10 lik'hilomithara tse tharo ho THMP (lebelo la halofo ea marathon) + metsotsoana e 30 / mile
Bapala # 4: ER: lik'hilomithara tse 5
Beke ea 4:
Matha ka # 1: TR: 1 maele a bonolo a ho futhumatsa; 2 lik'hilomithara ka nako ea tempo; Cooldown e 1-mile
Bapala # 2: IR: metsotso e 10 ea mofuthu; 4 x 800m ka lebelo la 10K, le ho fola ka 400m pakeng tsa; Metsotso e 10 ea koaheloa
Matha ka # 3: LR: lik'hilomithara tse 10 ka tsela e bonolo, e phutholohileng, ebe u qeta ka lik'hilomithara tse 2 ho THMP
Bapala # 4: ER: lik'hilomithara tse 4
Beke ea 5:
Matha ka # 1: TR: 1 maele a bonolo a ho futhumatsa; 3 lik'hilomithara ka nako ea tempo; Moriri oa metsotso e 5
Bapala # 2: IR: metsotso e 10 ea mofuthu; 4 x 800m ka lebelo la 10K, le hlaphoheloa ka metsotsoana e 90 pakeng tsa; Metsotso e 10 ea koaheloa
Matha # 3: LR: lik'hilomithara tse 13 ka tsela e bonolo, e phutholohileng
Matha # 4: ER: lik'hilomithara tse 3
Beke ea 6:
Matha ka # 1: TR: 1 maele a bonolo a ho futhumatsa; 3 lik'hilomithara ka nako ea tempo; Moriri oa metsotso e 5
Bapala # 2: IR: metsotso e 10 ea mofuthu; 400m, 800m, 1600m, 800m, 400m ka lebelo la 10K, le ho fola ka 400m pakeng tsa; Metsotso e 10 ea koaheloa
Matha ka # 3: LR: lik'hilomithara tse 10 ka tsela e bonolo, e phutholohileng, ebe u qeta ka lik'hilomithara tse 2 ho THMP
Matha # 4: ER: lik'hilomithara tse 3
Beke ea 7:
Matha ka # 1: TR: 1 maele a bonolo a ho futhumatsa; 3 lik'hilomithara ka nako ea tempo; Cooldown e 1-mile
Bapala # 2: ER: 5 lik'hilomithara
Matha ka # 3: LR: 6 lik'hilomithara tse bonolo
Matha # 4: ER: lik'hilomithara tse 3
Beke ea 8:
Matha ka # 1: TR: 1 maele a bonolo a ho futhumatsa; 2 lik'hilomithara ka nako ea tempo; Cooldown e 1-mile
Bapala # 2: ER: lik'hilomithara tse 3
Bapala # 3: ER: 2 lik'hilomithara
Letsatsi la Race! Fumana litlhahiso mabapi le seo u lokelang ho se etsa letsatsi la marathon ea hau ea marathon.
Tsela ea ho Fumana Half Marathon
U tla tlameha ho etsa qeto ea hore na o batla ho tsamaisa marathon e kholo kapa e nyenyane, mme haeba u batla ho ea sebakeng se monate kapa lula haufi le ntlo. Haeba o batla ntho e itseng sebakeng sa heno, hlahloba sehlopha sa hau sa sebakeng seo u lulang ho sona, moahelani oa lebenkele, kapa batla Active.com. Haeba u ka rata ho ea lebaleng le leholo, hlahloba lintlha tsena tsa tse ling tse molemo ka ho fetisisa tsa marathon halofo US:
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Lentsoe le Tsoang ho
Ho tlatsa likoloi tsa koetliso tsa beke le beke ke karolo ea ho itokisa ha hao bakeng sa marathon ea halofo. U tla boela u hloke kelello e itokisetse peisong ka ho hlaolela mekhoa ea ho sebetsana le mathata le mathata a kelello tseo u tla be u li fumana ha u ntse u koetlisoa le ho qhoqhoa. Hape o lokela ho itlhokomela ka ho fumana boroko bo bongata le ho ja mekhoa e metle ea ho ja . Mamela 'mele oa hau' me u ele hloko matšoao leha e le afe a lemoso ea ho tsoa likotsi . Haeba u utloa bohloko bo qeta nako e telele ho feta matsatsi a supileng ho isa ho a leshome, buisana le setsebi sa tlhokomelo ea bophelo ho fumana hore na lisosa le phekolo e ka etsahala.