Izikhathi zokuqeda ama- marathon amaningi amancane (13.1 miles) ububanzi kusukela kancane kancane kwehora kubagijimi abagijimi kuze kube ngaphezu kwamahora amathathu abagijimi abahamba kancane noma abahamba ngezinyawo. Ngokuvamile, kunzima ukuqhathanisa nezikhathi zemizuzu ye-marathon ngoba kunokuhluka okukhulu phakathi kwabagijimi, kuye ngokuthi uhlangabezana nesipiliyoni, ubulili, iminyaka yobudala, nokuhamba komjaho.
Amarekhodi amaHlathi amaHlathi kanye nesikhathi esiphezulu
Umgijimi oqeqeshiwe wesilisa angase athole umncintiswano wesigamu ngaphansi kwehora bese umncintiswano wesifazane unganqotshwa ngaphansi kwehora elingu-1 nemizuzu engu-10.
I-world record ye-marathon i-half-marathon ingu-58:23 kumadoda no-1:04:52 kubesifazane, kodwa iningi labagijimi be-marathon abagijimayo abagijimi noma kuphi eduze kwalezi zikhathi.
Izikhathi ezilinganiselwe zama-marathon amahafu e-US ngonyaka ka-2015 zazingu-2: 4: 00 kubesilisa kanye no-2:22:21 kwabesifazane, ngokusho kwe-Annual Half Marathon Report ka-Running USA. Lezi zikhathi cishe imizuzu emithathu kuya kwemibili ihamba kancane kunezilinganiso ezirekhodiwe ngo-2007.
Ukubeka Imigomo Yakho
Kwabaningi bokuqala be-half-marathoners, umgomo uvame ukuqedela, kunokuba ufeze isikhathi esithile sokuphetha. Abagijimi abagijima ama-marathon amahhafu abavame ukuthola ukuthi isikhathi sabo sithuthuka njengoba beqeqesha kakhulu futhi bathola ukuhlangenwe nakho okuningi kohlanga, ngakho-ke uma unomdlavuza wesiqingatha ngaphansi kwebhande lakho, ungagxila ekuzameni ukushaya irekhodi lakho lomuntu siqu (PR), kunokukhathazeka ngalokho abanye abagijimi abakwenzayo.
Kulabo abanokuhlangenwe nakho kwe-half marathon, ukwephulwa ngo-2: 00 (9:09 nge-mile ijubane) kuwumgomo ovamile, futhi leso sikhathi kubhekwa njengesikhathi esihle se-marathon ngesikhathi phakathi kwabagijimi.
Abagijimi abagijima kakhulu bahlose ezinye izithiyo zesikhathi, njenge-1:30 (6:51 ngejubane elilodwa). Noma, bazama ukwephula ukuvinjelwa kwejubane, njenge-sub-7: 00 ngesivinini se-mile (1:31 isigamu se-marathon isikhathi) noma ngaphansi kwe-8: 00 ngehora lesikhilomitha (1:45 isigamu se-marathon isikhathi).
Uma unesifiso mayelana nobubanzi bezinkathi zokuqeda ezijwayelekile uma wenza noma uhlela ukugijima, bheka imiphumela yomncintiswano, okufanele ibhalwe ohlwini kwiwebhsayithi ye-marathon.
Ungabona izikhathi zabaqashi beqembu, labo abaqedile phakathi kwepakethe, nalabo abaqedile ngemuva kwepakethe.
Yini Ethinta I-Half Marathon Times?
Isikhathi se-marathon isikhathi singahluka kakhulu ngokusekelwe ezintweni eziningana. Ubulili budlala indima enkulu, njengabadlali bezintambo ezingamadoda abesilisa abavame ukuhamba ngokushesha kunabesifazane beminyaka yobudala babo. Nakuba abagijimi abaningi be-marathon baqhubeka nokuthuthukisa izikhathi zabo ekupheleni kweminyaka engu-30, abaningi bathola ukuthi izikhathi zabo ziqala ukunciphisa ngemva kweminyaka engama-40. Ukuhlinzeka ngamathuba alinganayo namathuba alinganayo, ama-marathon amaningi amahafu awanikeza umklomelo wabo bonke abesilisa nabesifazane, kanye abadlali abaneminyaka yobudala.
Uma ungathanda ukubona ukuqhathaniswa okulungile kwe-marathon yakho yezinyanga ngesikhathi sokunye kwezikhathi zabagijimi, ungasebenzisa i-calculator yobudala, okubeka bonke abahlanganyeli bomncintiswano enkundleni yokudlala, kungakhathaliseki ukuthi bangakanani ubudala nobulili. Ama-marathon amaningi ayi-half ahlunga zonke izinkathi zokuqeda ukulinganisa isikhathi esilandelayo ezinkathini zokuqeda inetha.
Isimo sesimo sezulu nesifundo nazo ziguquguqukayo ezinkulu. I-marathoner yesiqingatha izothola isikhathi esisheshayo kakhulu esikoleni esiphambene nesigqamile, noma ngosuku olupholile nolushushu nolushubile.
Indlela Yokuthuthukisa Isikhathi Sakho Isikhathi Sokugijima
Ngaphandle kokukhetha umncintiswano wezintambo ngenkathi epholile, nanka amanye amathiphu okuthuthukisa isikhathi sakho esilandelayo se-marathon isikhathi:
- Ukusebenza ngesivinini kanye noma kabili ngesonto kungasiza ukuthuthukisa isivinini sakho nokuzethemba. I-Tempo iqhuma noma iphindaphinda intaba izokuqinisa , futhi ithuthukise ukusebenza kwakho kahle futhi ukwandise umkhawulo wakho we- lactate . Konke okuguqula ekusebenzeni ngokushesha. Hlola lolu hlelo lokuqeqeshwa komdlalo we-marathon olufaka umsebenzi wejubane.
- Abaningi bezimoto ezihamba ngamakhilomitha baphela emakhilomitha amabili noma amathathu emncintiswaneni womncintiswano, behlisa isikhathi sabo sonke. Sebenza ekuthuthukiseni ukuqedwa kwakho kokuqeda ngalezi zindlela .
- Kuyasiza ukuthola uhlelo lomncintiswano wakho ukugwema ukuphuma ngokushesha kakhulu noma ukugijima ngokugcwele. Bona ngezansi ukuze uthole amathiphu wokuthi ungakusho kanjani isikhathi sakho somncintiswano. Uma unquma isikhathi sakho esibikezelwe, hlela ukugijima ijubane lonke lohlanga, wenze izinguquko ezincane zendawo yezemfundo.
- Yenza u-prep engqondweni yakho kulowo mjaho, ngakho-ke uzobe ulungele ukuvinjelwa okungenakugwema okwenzeka phakathi nomncintiswano. Zama ezinye zalezi zeluleko namathiphu okubhekana nokungahambi kahle uma ugijima.
Indlela Yokuqagela Isikhathi Sakho Esiyisikhathi Sokugijima
Ukubikezela izikhathi zomjaho akukaze kube yisayensi ecacile, kodwa ungasebenzisa ishadi noma wokubala ukucacisa i-ballpark isigamu se-marathon isikhathi, ngokusekelwe emncintiswaneni wakamuva wenye ibanga. Nasi umbala wokubala wokubala isikhathi sokuzama ukuzama:
- Ukugijima kwe-Fitness Race Predictor : Vele uxhumane neminyaka yakho, ubulili, nesikhathi / ibanga kusuka emncintiswaneni wakamuva. Umncintiswano kufanele ube owodwa owawugijima emasontweni ambalwa adlule, ngakho-ke kubonisa izinga lakho lokuzivocavoca. I-calculator ikukhombisa ukuthi ungayenza kanjani izinhlanga kwezinye amabanga. Lo wokubala ubonisa izibikezelo eziningana ezihlukene, ngokusekelwe kumafomula ahlukene. Ngakho uthola uhla lwezinkathi ezibikezelwe, futhi ungabona ukuthi akuyona isayensi eqondile-nje ukulinganisa.
I-Half Marathon Training Schedule
Uma uhlela ukuqeqesha futhi ugijime umncintiswano wesigamu, nanka amanye amashejuli okuqeqesha okukhetha kusuka:
- Isimiso Sokuqeqeshwa Kwemigodi Eyisisekelo Esiyisiqalo Sokuqala : Leli hlelo lokuqeqeshwa kwamaviki angu-12 liphelele kubagijimi abaqalayo abafuna ukugijima umncintiswano wesiqingatha.
- I-Run / Walk Half Marathon Training Schedule : Lolu hlelo lokuqeqesha lwamasonto angu-12 lwama-marathon lwaklanyelwe ukukusiza ukuba ugijime / uhambe uye emgqeni we-marathon yakho yesiqingatha.
- I-Advanced Beginner Half Marathon YoHlelo Lokuqeqesha : Lolu hlelo lokuqeqesha amasonto angu-12 lwama-marathon lubhekiselwe kubagijimi abaqala phambili. Kufanele usebenze okungenani izinsuku ezine ngesonto futhi ungagijima kuze kube ngamamayela angu-4.
- I-Intermediate Half Marathon Training Schedule : Lolu hlelo lokuqeqesha lwamasonto angu-12 lubagijimi abasuke begijima okungenani ibanga elilodwa lomncintiswano futhi banethemba lokugijima irekhodi lomuntu phakathi kwe-marathon.
- I-Marathon ephakanyisiwe ye-Marathon IShedyuli : Uma ungumgijimi onolwazi futhi unethemba lokuthatha ukuqeqeshwa kwakho kwe-marathon elandelayo ezingeni elilandelayo, sebenzisa lolu hlelo lokuqeqeshwa kwamaviki angu-12 ukukusiza ukuthi usebenzise irekhodi lomuntu siqu kumarathon wakho olandelayo.
Izwi elivela
Khumbula ukuthi isikhathi sakho sokubikezelwa kwesikhathi se-marathon siwukulinganisa ukuthi yini ongayifinyelela, uma wenza ukuqeqeshwa okufanelekile emkhakheni we-marathon ibanga. Akusho ukuthi uzowenza ngokuzenzakalelayo leso sikhathi ngenxa yezinga lakho lokuzivocavoca. Ngaphezu kwalokho, inkambo yomncintiswano, izimo zezulu, nokuthi uzizwa kanjani lolo suku kuzoba yingxenye yesikhathi sakho somncintiswano.
Ezimweni eziningi, abashayeli bezimoto ezihlangene kuphela abazofeza isikhathi sabo esibikezelwe. Uma kungu-half half marathon yakho, gxila ekuqedeni umncintiswano, okuyinto impumelelo engavamile. Uma ufuna ibhola le-ballpark lokuqedela isikhathi sokuqeda ibanga lakho lokuqala, faka imizuzu emihlanu kuya kweyishumi kumbikezelo wokubala.
Uma unesifiso sokuthi ungabeka kuphi (amaphesenti angu-10 aphezulu, phakathi kwepakethe, njll) kumarathon athile, bheka imiphumela evela emncintiswaneni wonyaka odlule. Ubukhulu bezinsimu kanye nobubanzi bezikhathi cishe kuzofana nonyaka. Qaphela ukuthi amanye ama-marathoni amahafu anezikhawulo zesikhathi , ezifana namahora amathathu. Ngakho-ke uma ungumgijimi ohamba kancane noma uhambahamba, qiniseka ukuthi uthola ukuthi ngabe umncintiswano wesiqingatha osithandayo unesikhathi sokunqunywa. Futhi, okubaluleke kakhulu, mane ujabule!
> Umthombo:
> Ukugijima Umbiko we-USA Half Marathon Report.