Nthawi yomaliza ya 10K ikhoza kukhala yovomerezeka kwambiri-zomwe wothamanga wina amaganiza kuti ndi nthawi yabwino ya masewera a 10K (6.2 miles) sangayesedwe ngati abwino ndi wina.
Kuti muwone momwe nthawi yanu ikufananirana ndi gulu lina, yang'anani zotsatira za mpikisano pa webusaiti ya masewera. Mudzawona kuti nthawi yomaliza ya 10K imasiyanasiyana chifukwa nthawi zambiri mumakhala osakanikirana, othamanga kwambiri komanso othamanga ndi oyendayenda.
Mwamuna wopambana angayendetsere 10K kwinakwake pakati pa 30 ndi 35 maminiti ndipo mkazi wopambana akhoza kuyendetsa mu mzere wa mphindi 37 mpaka 40. Anthu ambiri amasangalala pomaliza 10K pamphindi 45.
Inde, kufanizitsa amuna ndi akazi ndi anthu a zaka zapakati pa makumi awiri ndi makumi asanu ndi makumi awiri m'zaka zawo za 40s sizolondola. Mpikisano wanu wa mpikisano umadalira pazifukwa zambiri, monga momwe mumayendera, msinkhu, ndi chikhalidwe.
Zotsatira Zakale Zakale
Njira imodzi yoyika ophunzira onse 10K pamsewu wothamanga, mosasamala za msinkhu ndi chikhalidwe, ndi kulemba zaka. Zotsatira zolimbana ndi zaka zakale zimakulozerani kuti mufanane ndi nthawi ya mpikisanowu kwa ena othamanga mu mpikisano, komanso muyeso wa msinkhu wanu ndi nkhanza. Mukhoza kugwiritsa ntchito chojambulira zakayi kuti muzindikire nthawi yanu yopikisana yopambana kuti muyerekeze momwe nthawi yanu yomaliza ikuyerekeza ndi ena.
Kwa 10K yanu yoyamba, yesetsani kuti musamangidwe pa nthawi yanu yomaliza. Ganizirani kukwaniritsa ndi kuthetsa mpikisano wanu!
Ndipo tsopano kuti muli ndi 10K pansi pa lamba wanu, mukhoza kuganizira kwambiri momwe mukugwirira ntchito, koma yesani kudziyerekezera ndi ena. Chinthu chofunika kwambiri pa kuyendetsa masewera ndikuti mungathe kulimbana nokha. Mukhoza kuyendetsa 10K chaka chomwecho (kapena china kenako chaka chino) ndikuyesera kumenyetsa mbiri yanu (PR).
Mwanjira imeneyi mungathe kulimbana nokha ndi kuyesa patsogolo pawo osati kudandaula za zomwe gulu lina likuchita.
Zambiri Zambiri za Nthaŵi 10K
Ngati mukukonzekera kuyendetsa 10K ndikudziŵa kuti nthawi yanu yomaliza ingakhale yotani, apa ndi momwe mungathe kulingalira nthawi yanu 10K . Kukhala ndi kulingalira mwakuya kwa nthawi yanu kungakuthandizeni kuzindikira momwe mungapitirire mpikisano.
10K Maphunziro Ophunzirira
Ngati mukukonzekera kuyendetsa 10K, pano pali ndandanda zamaphunziro zomwe mungasankhe kuchokera:
Ndondomeko Yophunzitsira 10K Yoyenda / Kuyenda Pulogalamuyi yophunzitsa 10K ya sabata 10 yapangidwa kuti ayambe kuyenda / kuyenda maulendo 10K. Ngakhale simukuphunzitsani 10K, pulogalamuyi ikuthandizani kuti muyambe kuyendetsa / kuyenda kwa mphindi zoposa 60.
10K Ndandanda ya Maphunziro kwa Oyamba Ntchito : Maphunziro a masabata asanu ndi atatu awa akukonzekera othamanga omwe ayamba kufika pamapeto a masewera 10K. Amaganiza kuti mutha kale kuthamanga makilomita awiri.
10K Ndondomeko Yophunzitsa Oyamba Oyambirira : Ndondomeko ya masabata asanu ndi atatuyi ikukonzekera kwa othamanga omwe angathe kuthamanga makilomita atatu ndipo akhoza kuthamanga masiku 4 mpaka 5 pa sabata. Mwina simunayambe muthamanga 10K kale, koma mukuyang'ana ndandanda yomwe ili yovuta kwambiri kuposa Pulogalamu Yoyambira 10K.
10K Pulogalamu Yophunzitsira Othandiza Okhazikika : Ngati mwathamanga mpikisano umodzi wa 10K ndipo mukuyembekeza kukonza nthawi yanu, mudzafunikira kuwonjezera maphunziro othamanga ku maphunziro anu, ngati simunayambe kale. Maphunziro a masabata asanu ndi atatu awa akukonzedwa kuti akuthandizeni kuthamanga kwambiri 10K.
10K Ndandanda ya Maphunziro a Otsogolera Otsogolera : Mndandanda wa masabata asanu ndi atatuwo wapangidwa kuti apange masewera othamanga omwe angakwanitse kuthamanga makilomita asanu ndi limodzi ndipo akhoza kuthamanga masiku asanu pa sabata.