I-Typical Average Marathon Times
Izikhathi zokuqeda ama-marathon (26.2 miles) ububanzi kusukela emahoreni amancane angaphezu kwamahora amabili emhlabeni wonke, ama-marathon marathon angama-8 noma ngaphezulu amahora abahamba ngezinyawo. Ngokwezikhathi ezivamile zamarathon, i-marathon ephakathi nesikhathi sokuqeda ngo-2015 ngamadoda aseMelika ama-marathons yayingu-4:20:13 (9: 55 / male ijubane), ngokusho kwe-Running USA. Isikhathi sokuqeda abantu besifazane sasine-4:45:30 (10: 53 / mile ijubane).
Ngaphambi kokuba usebenzise umncintiswano wakho, nakanjani kuyasiza ukuba ube nokulinganisa isikhathi sakho sokuqeda i-marathon, ngakho-ke uyazi ukuthi uhamba kanjani kahle. Uzophinde ufune ukunikeza amalungu omndeni wakho nabangani bakho ukukubheka umqondo wokuthi uzokulindela nini esikoleni. Kodwa ukubikezela ngezikhathi zomncintiswano, ikakhulukazi ama-marathons, kungaba nzima ngenxa yokuthi kunezinguquko eziningi, ezifana nesimo sezulu nezimo zezinkambo.
Ifomula esheshayo eningi abagijimi abathanda ukuyisebenzisa ukuthatha isikhathi samanje se-marathon isikhathi, kabili kabili, bese wengeza imizuzu engu-10-20, kuye ngokuthi kunzima kwenkambo, kodwa ungasebenzisa nezinye izindlela ukubikezela isikhathi sakho .
Izibalo zokubikezela umjaho
Amashadi wokubikezela isikhathi sokuncintisana noma ababalalayo basiza ukunquma isikhathi sakho se-marathon esekelwe emncintiswaneni wakamuva. Ukuze kube nokubikezela okunembile kakhulu, kufanele usebenzise isikhathi sokugijima emncintiswaneni owenzile cishe amasonto amane kuya kwangu-6 ngaphambi kwe-marathon yakho.
Lawa ambalwa ambalwa wokuhlelwa kwesikhathi sokubala kokubala ukuzama ukuzama. Uma lokhu kungu-marathon wakho wokuqala, engeza amaphesenti angu-5 kuya ku-6 kubikezelo sokubala. Amanye ama-marathons anemikhawulo , njengamahora ayisithupha noma ayisikhombisa (nakuba abanye bengenamkhawulo). Ngakho-ke, uma ungumgijimi ohamba kancane noma uhambahamba, qiniseka ukuthi uthola ukuthi kunesikhathi sokunquma lapho ukhetha i-marathon.
- Ukugijima kwe-Fitness Race Predictor : Vele uxhumane iminyaka yakho, ubulili, nesikhathi / ibanga kusuka emncintiswaneni wakamuva ukuya kubalimi ukuthola 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-MarathonGuide.com Imiphumela Yombono Ukubikezela : Khetha ibanga nesikhathi sokubala imiphumela yomjaho wemibono kumabanga ahlukene futhi uhlole ukubikezela kwakho kwe-marathon.
- Isibikezelo se-Time Race World Runner : Le calculator isebenzisa isikhathi sesikhathi somjaho kanye nemininingwane mayelana nokuqeqeshwa kwakho (i-mileage yamasonto onke, njll.) Ukucacisa isikhathi esithile esilandelayo sokuncintisana.
Uma usuqedile isikhathi sokuqedela, ungasebenzisa i-Pace Calculator ukuze uhlole ijubane elijwayelekile lelo xesha.
Hlola Imiphumela Yonyaka Ongaphambilini
Uma unesifiso sokuthi ungagcina nini ukuqeda (amaphesenti angu-25 ngaphezulu, umqoqo weqembu elidala, njll) kumarathonthi athile, bheka imiphumela ye-intanethi kusuka emncintiswaneni wonyaka odlule. Ububanzi bezikhathi zokuqeda kanye nenani labahlanganyeli cishe lizofana nalokhu kulo nyaka. Ama-marathons amakhulu amadolobha kanye nama- flat marathons , asheshayo ayenokuncintisana kakhulu kunamancane, asekhaya. Kodwa uzoba nabanye amathuba okuba ugijime nabanye uma ukhetha i-marathon enkulu.
Ngingakwazi Ukugijima Ngempela Isikhathi Esibikezelwe?
Khumbula ukuthi isikhathi se-marathon esibikezelwe akuyona isiqinisekiso sokuthi uzogijima ngaleso sikhathi. Ezimweni eziningi, abagijimi abanolwazi kuphela abafeza isikhathi sabo esinqunyiwe noma abasondelene nabo kakhulu. Kumele wenze ukuqeqeshwa okufanele ukukhuthazela kwe-marathon, futhi kunezinye izici eziningi-inkinga yenkinga, izixuku kule nkambo, izimo zezulu, ukudla okunomsoco kanye nokuzimela , indlela ozizwa ngayo-edlala.
Ukuqeqesha nokulungiselela njalo kusiza. Qaphela ukuthi uhlelo lwakho lokuqeqesha lungase luhluke kuye ngokuthi ungumuntu oqalayo , ophakathi , noma ogijimayo.
Izwi elivela
Uma uqhuba umncintiswano wakho wokuqala, gxila ekuqedeni umncintiswano bese uqeda ukuqina. Kungakhathaliseki isikhathi sakho, ukuqedela i-marathon kuyimpumelelo engavamile. Kufanele ulwele isikhathi osifunayo, kodwa futhi khumbula ukuthi uyabonakala. Kancane kancane, ngokuqeqeshwa okufanele, ungathuthukisa isikhathi sakho.
Umthombo:
> Ukugijima e-USA. Umbiko weMarathon Wonyaka we-USA wokugijima.