Konzekerani Kuthamanga Half Marathon mu Masabata 12
Mwayendetsa kale hafu ya marathon (13.1 miles), kapena mwachita 5K kapena 10K ndipo mwakonzekera kukwera hafu ya marathon. Ngati ndondomeko ya hafu ya marathon yayamba kuoneka ngati yosavuta kapena nthawi yochepa ya marathon nthawi zambiri ikuwoneka yovuta kwambiri, yesetsani nthawi iyi yamasabata 12 oyambirira omwe amayamba nthawi yayitali (onani chithunzi pansipa).
Ndondomekoyi ikukhudzidwa ndi othamanga omwe angathamangitse ma kilomita asanu bwino ndipo akhoza kuthamanga masiku 4 mpaka 5 pa sabata.
Ndemanga za ndondomekoyi:
Lolemba ndi Lachisanu: Lolemba ndi Lachisanu nthawi zambiri zimakhala masiku . Musanyalanyaze masiku opumula - iwo ndi ofunikira kuchitapo kanthu poyesa ndi kuyesayesa zovulaza . Minofu yanu imadzimangirira nokha patsiku lanu lopuma. Simungapeze mphamvu zambiri ndipo mukuwonjezera chiopsezo chanu ngati simukupuma masiku ena.
Lachiwiri ndi Loweruka: Mukatha kutenthetsa , muthamanga mofulumira kwa mileage yomwe mwasankha.
Lachitatu: Chitani ntchito yopangira mtanda (CT) monga kubasi kapena kusambira) pa khama lophweka kwa mphindi 45 mpaka 50.
Lachinayi: Pa sabata lachinayi, mudzayamba kuyendetsa masewera. Pambuyo pa kutentha kwa ma kilomita imodzi (WU), muthamangire mtunda wotchulidwa pa mpikisano wanu wa theka-marathon. Kenaka muthamanga coola (ma CD) pamtunda wanu, mosavuta. Ngati simukudziwa kuti mtunda wanu wa marathon uli bwanji, muthamanga mofulumira omwe mukuganiza kuti mungagwire makilomita 13.1.
Lamlungu: Lamlungu ndi masiku opuma. Kuthamanga pa zosavuta (EZ), mofulumira kuyenda kuti mutulutse minofu yanu.
Zindikirani:
Mukhoza kusintha masiku kuti mukhale ndi nthawi yanu. Kotero, ngati mumakonda kugwira nawo ntchito pa Lolemba kapena Lachisanu, ndibwino kusinthana tsiku lopuma tsiku lotha.
Ndondomeko Yopambana Yoyambira Pakati pa Marathon
| Sabata | Lolemba | Lachiwiri | Lachitatu | Lachinayi | Lachisanu | Loweruka | Lamlungu |
| 1 | Kupumula | 3 mi | CT | 4 mi | Kupumula | 4 mi | 2.5 mi EZ |
| 2 | Kupumula | 3 mi | CT | 4 mi | CT | 5 mi | 2.5 mi EZ |
| 3 | Kupumula | 3.5 mi | CT | 5 mi | Kupumula | 6 mi | 3 mi EZ |
| 4 | Kupumula | 3.5 mi | CT | 1 mi WU / 1 mi msinkhu wopikisana / 1 mi CD | Kupumula | 7 mi | 3 mi EZ |
| 5 | Kupumula | 4 mi | CT | 1 mi WU / 1.5 mi mpikisano wothamanga / 1 mi CD | Kupumula | 8 mi | 3.5 mi EZ |
| 6 | Kupumula | 4 mil | CT | 1 mi WU / 2 mi msinkhu wa mpikisano / 1 mi CD | Kupumula | 9 mi | 3.5 mi EZ |
| 7 | Kupumula | 4 mi | CT | 1 mi WU / 2.5 mi msinkhu wa mpikisano / 1 mi CD | Kupumula | 10 mi | 3.5 mi EZ |
| 8 | Kupumula | 4.5 mi | CT | 1 mi WU / 3 mi msinkhu wa mpikisano / 1 mi CD | Kupumula | 8 mi | 4 mi EZ |
| 9 | Kupumula | 5 mi | CT | 1 mi WU / 3 mi msinkhu wa mpikisano / 1 mi CD | Kupumula | 10 mi | 3 mi EZ |
| 10 | Kupumula | 4.5 mi | CT | 1 mi WU / 4 mi msinkhu wa mtundu / 1 mi CD | Kupumula | 12 mi | 3 mi EZ |
| 11 | Kupumula | 4 mi | CT | 1 mi WU / 2 mi msinkhu wa mpikisano / 1 mi CD | Kupumula | 5 mi | 2.5 mi EZ |
| 12 | Kupumula | 1 mi WU / 1.5 mi mpikisano wothamanga / 1 mi CD | Mphindi 30 | Kupumula | Mphindi 20 | Tsiku la Masewera! | Tsiku la Mpumulo! |