Kei te hiahia koe ki te whakahaere i tetahi marathon hawhe, engari kaore e nui te wa hei whakangungu? Ka taea te whakarite mo te whakataetae 13.1-mile me te toru noa nga waahanga e whaaitia ana i te wiki. Mena ka piri koe ki tenei waahanga whakangungu, ka taea hoki e koe te whakahaere i to wawaenga marathon tere atu.
Ko tenei mahere whakangungu mahere mo te wiki 16-wiki e takoto ana i runga i nga waahanga e toru: he rere te roa, he waahi roa, me te waa roa.
Ka taea e koe te mahi i nga rae e toru i roto i tetahi raupapa i te wiki, engari kei te papatono nga hua pai ki te whakaaetia kia kotahi te ra i waenga i te rere matua. I nga ra atu, ka akiakihia koe ki te whakawhiti waka , he ra okiokinga okioki, he tere ngawari ranei.
Ko tenei kaupapa e whakahaerehia ana ki nga kaitohu kua oma i te marathon neke atu i te haurua, kei te 15 maero te wiki i te wiki, ka taea te tere ki te 8 maero i te wa. Mena kaore koe i taua taumata, ka hiahia pea koe ki te whakamatautau i te haurua o te marathon . Ko, kia nui ake nga mahere whakangungu marathon mo nga taumata rereke me nga waahanga whakangungu.
Me whai whakaaro koe mo etahi waahi matua e rua hei mahi i enei mahi. Ko te waahi mo te waahi me te waatea ka mutu i runga i to 10K tere, na he pai ki te whakaoti i te 10K i roto i nga marama kua pahure o mua. Ka taea hoki e koe te whakamahi i taua wa waitohu ki te whakatau i to Wacema Marathon Hawhe Maatau (THMP), i te waahanga ranei o taau.
Me hiahia koe ki te THMP mo etahi o to runanga roa.
Ka taea e koe te whakamahi i te tatauranga tatauranga waitohu o tenei kaitohu hei whakatau i to wawaenga marathon ma te whakamahi i te wa tata mai i te waa o tetahi atu tawhiti.
E toru nga oma i te wiki
Anei nga whakaahuatanga o nga mahinga matua e toru e hiahiatia ana e koe i ia wiki. Ko nga taipitopito e whakaatu ana i te nui o te rere me te waahi mo te rere o ia o te waa kei roto i te waahanga o ia wiki.
Tempo Run (TR): Ka awhina a Tempo ki a koe hei whakawhanake i to paepae anaeropi, he mea nui hoki mo te tere tere. Mo te nuinga o te waa, ka tīmata, ka mutu me etahi maero i tetahi waahanga tere, whakamarie. Mo te wa poto poto (3 maero ranei i raro), me rere koe i te rohenga tere o te rere, me rere koe i to raatau whakataetae 10K. Mena kaore koe e tino mohio ana ki te tere o te whakataetae 10K, me rere tonu koe i te kaha o te waimarie. Mo te tere roa o te tainga (neke atu i te toru maero), me whakahaere i te waa rere i to 10K tere + 15 hēkona / maero.
Te oma roa (LR): Ka whakahaerea etahi oma roa i runga i te waatea, te whakawhitiwhitinga korero mo te mahinga kua whakaritea. Ko etahi atu ka mahia i runga i te tere o te waahi, i runga i to waahi o te marathon kua whakaritea (THMP). Kei te mahi i te waa i muri mai, na he mea nui kia whiwhi koe i roto i to waa rere i ia wiki, kia kore ai koe e pupuhi nui i roto i te waa me te tupono ki te whara.
Ko te Whakahaere Rongo (IR): Ko nga rererangi o te whakawhitinga ko nga rerenga o te tawhiti (ie, 400m) i to waahanga 10K, me nga wa whakaora i muri i ia waahanga. Hei tauira, 8 x 400m i te 10K tere me te 90 whakaora tuarua i waenganui , ko te tikanga ko te huinga huinga 8 400m me te 90 hēkona e rere ana i te tere, te tere o te whakaoranga i waenga i nga whakaari.
Ka taea te whakahaere i nga waahi katoa, engari he maama ake te mahi i runga i te huarahi. Mena kei te hiahia koe ki te whakahaere i te ropu , he pai hoki ki te ine i to tawhiti me te tere i runga i te taputapu.
Me whakamahana wawe koe i te tere o te tere i mua i te tīmata i nga waahi. Na, ka mahi i nga waahi / whakaora mo te huinga tautuhinga o nga whakautu. Whakaotia o taangata me te 10-meneti te roa.
Whakangungu Utu me te Whakangungu-Whakangungu: Ka taea te mahi whakangungu-whakangungu me te ngawari ngawari i nga ra atu o te wiki, i te mea e whakaaetia ana e to waaata. E taunaki ana kia tangohia e koe i te iti rawa te ra okioki katoa i ia wiki. Me tere te rere o te oma i runga i te waatea, te whakawhitiwhiti korero.
Me kaha koe ki te hukahuhu me te kore e raruraru i roto i to rere.
Ko te whakangungu-whakangungu ka taea te mahi tetahi atu i te rere i te ahuareka o te mahi, pērā i te pahikara, te hīkoi, te kaukau, te yoga, te whakangungu-kaha ranei. Me mahi koe i te mahi i te kaha o te mahi. Ko te kaha-whakangungu he maha nga painga mo nga kaitautoko , a, he pai te whakangungu whakawhiti-whakangungu. Te hiahia ki te mahi i te ra kotahi o te kaha-whakangungu i ia wiki; E pai ake ana nga ra e rua i ia wiki. Ehara i te mea he roa rawa, he kaha te kaha o to mahi ki a koe, a ka taea te mahi me te kore taimaha, miihini ranei, penei i roto i tenei mahi whakangungu .
Tuhipoka: Me tere te whakamahinga me te taatai i nga waahanga.
E toru nga ra i te Wiki Hawhe Mahere Whakangungu Marathon
He wiki 1:
- Whakahaere # 1: Tempo rere (TR): 2 maero tere te tere mo te mahana-mahana; 2 maero i te wa poto poto; 2 mile cooldown
- Whakahaere # 2: Te rere o te whakawhiti (IR): 10 meneti te mahana-ake; 8 x 400m i te 10K tere me te 90 whakaora tuarua (he tere te tere) i waenganui; 10 miniti te roa
- Whakahaere # 3: Te roa o te oma (LR): 8 maero te ngawari me te waatea
He wiki 2:
- Whakahaere # 1: TR: 2 maero tere te tere mo te mahana-mahana; 2 maero i te wa poto poto; 2 mile cooldown
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 5 x 800m i te 10K tere me te 90 whakaora tuarua i waenganui; 10 miniti te roa.
- Whakahaere # 3: LR: 9 maero i te THMP (te haurua o te marathon mo te haurua) 30 30 meneti / maero
He wiki 3:
- Whakahaere # 1: TR: 2 maero tere te tere mo te mahana-mahana; 2 maero i te wa poto poto; 2 mile cooldown
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 4 x 800m i te 10K tere + 4 x 400m, katoa me te 90 whakaora tuarua i waenganui; 10 miniti te roa.
- Whakahaere # 3: LR: 10 maero te ngawari me te waimarie
He wiki 4:
- Whakahaere # 1: TR: 2 maero tere te tere mo te mahana-mahana; 1 maero i te roa o te waatea; 1 mile te ngawari; 1 maero i te roa o te waatea; 1 mile cooldown
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 4 x 1200m i te 10K tere, me te whakaora 400m i waenganui; 10 miniti te roa.
- Whakahaere # 3: LR: 11 maero i THMP + 30 hēkona / maero
He wiki 5:
- Whakahaere # 1: TR: 2 maero tere te tere mo te mahana-mahana; 3 maero i te wa poto poto; 1 mile cooldown
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 6 x 800m i te 10K tere, me te 90 whakaora tuarua i waenganui; 10 miniti te roa.
- Whakahaere # 3: LR: 10 maero te ngawari me te waimarie, ka mutu me te 2 maero i THMP
He wiki 6:
- Whakahaere # 1: TR: 1 mile te tere tere mo te mahana-mahana; 4 maero i te roa o te roa o te tinana; 1 mile cooldown
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 10 x 400m i te 10K tere me te 90 whakaora tuarua i waenganui; 10 miniti te roa
- Whakahaere # 3: LR: 13 maero te maamae, te waatea pai
He wiki 7:
- Whakahaere # 1: TR: 1 mile te tere tere mo te mahana-mahana; 4 maero i te roa o te roa o te tinana; 1 mile cooldown
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m i te 10K tere, me te 400m whakaora i waenganui; 10 miniti te roa
- Whakahaere # 3: LR: 11 maero i THMP + 30 hēkona / maero
He wiki 8:
- Whakahaere # 1: TR: 1 mile te tere tere mo te mahana-mahana; 3 maero i te wa poto poto; 1 mile cooldown
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 3 x 1600m i te 10K tere, me te whakaora 400m i waenganui; 10 miniti te roa
- Whakahaere # 3: LR: 11 maero te ngawari, te waatea o te waa
He wiki 9:
- Whakahaere # 1: TR: 1 mile te tere tere mo te mahana-mahana; 5 maero i te roa o te roa o te noho; 5-meneti te roa
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 6 x 800m i te 10K tere, me te 90 whakaora tuarua i waenganui; 10 miniti te roa
- Whakahaere # 3: LR: 12 maero i THMP + 30 hēkona / mile
He wiki 10:
- Whakahaere # 1: TR: 1 mile te tere tere mo te mahana-mahana; 4 maero i te roa o te roa o te tinana; 5-meneti te roa
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 200m, 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m, 200m i te tere 10K, me te whakaora 400m i waenganui; 10 miniti te roa
- Whakahaere # 3: LR: 10 maero te ngawari me te waimarie, ka mutu me te 2 maero i THMP
He wiki 11:
- Whakahaere # 1: TR: 1 mile te tere tere mo te mahana-mahana; 4 maero i te roa o te roa o te tinana; 5-meneti te roa
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 200m; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m; 200m i te 10K tere, me te whakaora 400m i waenganui; 10 miniti te roa
- Whakahaere # 3: LR: 10 maero i THMP + 30 hēkona / maero
He wiki 12:
- Whakahaere # 1: TR: 2 mile te tere tere mo te mahana-mahana; 3 maero i te wa poto poto; 1 mile cooldown
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 4 x 1600m i te 10K tere, me te whakaora 400m i waenganui; 10 miniti te roa
- Whakahaere # 3: LR: 14 maero te ngawari me te waimarie
He wiki 13:
- Whakahaere # 1: TR: 2 mile te tere tere mo te mahana-mahana; 3 maero i te wa poto poto; 2 mile cooldown
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 200m; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m; 200m i te 10K tere, me te whakaora 400m i waenganui; 10 miniti te roa
- Whakahaere # 3: LR: 10 maero te ngawari me te waimarie, ka mutu me te 2 maero i THMP
He wiki 14:
- Whakahaere # 1: TR: 1 mile te tere tere mo te mahana-mahana; 4 maero i te roa o te roa o te tinana; 5-meneti te roa
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 6 x 800m i te 10K tere, me te whakaora 400m i waenganui; 10 miniti te roa
- Whakahaere # 3: LR: 12 maero i THMP + 30 hēkona / mile
He wiki 15:
- Whakahaere # 1: TR: 1 mile te tere tere mo te mahana-mahana; 4 maero i te roa o te roa o te tinana; 5-meneti te roa
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 4 x 1600m i te 10K tere, me te whakaora 400m i waenganui; 10 miniti te roa
- Whakahaere # 3: LR: 6 maero i te waatea, ngawari te tere
He wiki 16:
- Whakahaere # 1: IR: 10 meneti te mahana-ake; 6 x 400, me te whakaora 400m i waenganui; 10 miniti te roa
- Whakahaere # 2: 3 maero te tere tere
- Whakahaere # 3: Rae ra! 13.1 maero i THMP
Hawhe Marathon Racing Tips
Hei whakahaere i to marathon pai rawa atu, ka hiahia hoki koe ki te whai whakaaro ki te whakataetae 13.1 maero. Tikina nga tohutohu mo te wikitoria i nga pakanga hinengaro i roto i to hawhe marathon. Me noho hoki koe mo etahi raruraru, ina koa i nga maero whakamutunga o te whakataetae. Anei etahi tohutohu mo te raruraru i te wa e haere ana , me te whakaoti i te kaha .