Koetlisa bakeng sa Half-Marathon ka Libeke tse 8

Litaba

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Haeba u semathi se nang le boiphihlelo se nang le libeke tse 8 kapa ho feta ho ikoetlisa pele ho peiso ea hau, latela kemiso ena ea ho matha ho ntlafatsa nako ea hau ea peiso. Morero ona o ka u thusa ho itokisetsa ho roba li-PR tsa hau tsohle tse fetileng ha u fihla kholeng.

5K Pace Interval Run: Ho futhumala ka metsotso e 10 ho isa ho e 15 e bonolo. Sebelisa linomoro tse fuoeng linako tse lateloang ke linako tse ling tsa phomolo (RI). Phola fatše ka metsotso e 10 e bonolo.

Hill e Pheta: Futhumala ka metsotso e 10 ho isa ho e 15 ho matha habonolo. Matha leralla (bonyane liperesente tse 6 li sekame ho treadmill) metsotsoana e 90 ka thata (80 ho isa ho 90 lekholong matsapa). Tsamaea kapa theoha ho theosa. Phola fatše ka metsotso e 10 e bonolo.

Tempo Run: Futhumala ka metsotso e 10 ho isa ho e 15 ho matha habonolo. Sebelisa nako e behiloeng ka lebelo la 10K. Phola fatše ka metsotso e 10 e bonolo.

CP: Lebelo la moqoqo. Matha ka lebelo le bonolo moo u ka khonang ho tšoara moqoqo.

Cross Terene: Metsotso e 30 ho isa ho e 45 ea boikoetliso ba aerobic ntle le ho matha, ke hore ho palama baesekele, ho sesa, elliptical, ho hloa litepisi, kapa ho soka sekepe.

Koetliso ea Matla: Qetella lipotoloho tse latelang bakeng sa ho ikoetlisa ka botlalo.

Potoloho ea 1: Qetella ka makhetlo a mararo, ebe u fetela potolohong e latelang.

Li-squats: 12-15 reps (boima ba 'mele kapa boima ho latela boemo ba ho ikoetlisa)

Pushups: 15-20 e khutlela morao

Mela e emeng: 15-20 reps

Plank: metsotsoana e 30

Potoloho ea 2: Qetella ka makhetlo a mararo.

Lunges tse tsamaeang: reps 20 (bodyweight kapa weighted ho latela boemo ba boikoetliso)

Ho hula holimo: 12-15 reps (boima ba 'mele kapa ho thusoa ho latela boemo ba boikoetliso)

Medicine Ball Reverse Woodchops: 12-15 e khutla ka 'ngoe

Lehlakore le lehlakoreng: metsotsoana e 30 ka lehlakoreng le leng

Ho fihla leoto le le leng: reps 15

Khoasolla leano la hau la koetliso ea halofo ea marathon ea libeke tse 8 mona

(Haeba u hatisa moralo, etsa bonnete ba hore u sebelisa sebopeho sa sebopeho sa lefatše bakeng sa tharollo e ntle.)

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