Kuthatha amasonto amangaki ukulungele ukusebenza ku-5K?
Isikhathi sakho sokuqeqesha umjaho we- 5K (3.1 miles) sincike kakhulu ezingeni lakho lokuzivocavoca kwamanje, isipiliyoni sakho esiphuthumayo, nemigomo yakho yomncintiswano. Uma ungumgijimi onomlando osevele egijima izikhathi ezimbalwa ngesonto futhi ufuna nje ukuqhuba u-5K ukuze uhlole izinga lakho lokuzivocavoca, khona-ke kungenzeka ukuthi ungene ku-5K kule mpelasonto. Kodwa umuntu ohlala phansi noma umgijimi ofuna ukufeza isikhathi esihle kakhulu angathanda ukuzinikela okungenani amaviki ayisithupha kuya kwangu-8 ukulungiselela i-5K.
Nakhu okumele ulindele ngokusekelwe ekuqaleni kwakho.
Abagijimi bokuqala
Uma ungakaze ugijime njalo ngaphambili, zinike okungenani amasonto angu-8 ukulungela umjaho we-5K . Kufanele uhlele ukusebenza okungenani kathathu ngesonto ukuze ulungele umncintiswano. Ungase futhi ufake ukufaka izinsuku ezingu-1 kuya kwezingu-2 zokuqeqesha okuphambene nokusiza ukuqinisa impilo yakho nokuqinisa ukumelana nokulimala kwakho. Nazi amashejuli ama-5k abagijimi abaqalayo:
- 5K Ukuqeqeshwa kwabagijimi bokuqalisa: Lolu hlelo lokuqeqesha lwamasonto ayisishiyagalombili lenzelwe abagijimi abaqalayo abafuna ukugijima ekugcineni komjaho we-5K. Iqaphela ukuthi usuvele ugijima okungenani amakhilomitha angu-1.
- Ukuqeqesha okuqala kuka-5K for Run-Walkers: Lolu hlelo lokuqeqesha lwamaviki ayisishiyagalombili lwenzelwe labo abangakwazi ukugijima imizuzu emihlanu ngesikhathi futhi bafuna ukwakha ukugijima wonke umjaho we-5K.
- IShedyuli Yokuqeqeshwa 5K Iveki Eyisithupha : Lolu hlelo lokuqeqesha lwamaviki ayisithupha lubhekiswe kubagijimi bokuqala / abahamba phambili abafuna ukwakha ukuqhuba i-5K.
Uma ukhathazekile ukuthi amaviki ayisishiyagalombili awunani isikhathi esanele sokulungela u-5k, kungase kudingeke uzame "ukuqala ngokusebenza" ngaphambi kokuthi uqale elinye lamashejuli ama-5K. Nazi amashejuli ambalwa okuqala aqalayo ukuzama:
Abagijimi be-Novice
Uma ususebenza kancane futhi uzizwa sengathi usuqedile isigaba sokuqala, ungase ulungele u-5K kunoma yikuphi kusuka emavikini angu-4 ukuya kwangu-8. Uma ubheka ukuthuthukisa isikhathi sakho kusuka ku-5K yangaphambilini, ungase ufune ukuzipha amaviki ayisithupha kuya kwangu-8. Hlela ukuqhuba okungenani izinsuku ezingu-4 kuya kwezingu-5 ngesonto, ngezinsuku ezingu-1 ukuya kwezingu-2 zokuqeqesha okuphambene.
- I-5K Uhlelo Lokuqeqesha lwabaqalayo abaqalayo : Loluhlelo lwesonto eliyisishiyagalombili lubhekiswe kubagijimi abangakwazi ukugijima ngamamayela angu-2 ngokunethezeka futhi bangagijima izinsuku ezingu-4 kuya kwezi-5 ngesonto. Ungase ungakaze usebenze u-5K ngaphambili, kodwa ufuna uhlelo olunezinselelo ezincane kunalesi Sigaba Sokuqala esingu-5K.
- Uhlelo lwe-5K lokuqeqesha abagijimi abaphakathi : Lolu hlelo lwesonto eliyisishiyagalombili lubhekiswe kubagijimi asebevele begijima ama-5Ks futhi bafuna ukufeza irekhodi lomuntu siqu (PR) ku-5K.
Abagijimi abaphambili
Abagijimi abaningi abanolwazi abagijima njalo bangaqedela u-5K noma yiluphi usuku lwesonto. Kodwa uma ungumgijimi ohambile futhi ufuna ukuqhuba u-5K oqinile (mhlawumbe ngisho nerekhodi lomuntu siqu), kufanele uzinike okungenani amasonto amane ukuze ululungele. Uzophinde ufune ukunikezela izinsuku ezingu-4 kuya kwezingu-6 ngesonto ukuze ugijime, kufaka phakathi isikhathi esisodwa.
- Iviki lesine eliphakathi kwe-5K Ishedyuli yokuqeqesha : Lolu hlelo lwesonto olunezinyanga ezine lubagijimi abaphakathi okwamanje abagijima cishe ngamamayela angu-15 ngesonto.
- I-5K YoHlelo Lokuqeqesha lwabagijimi abaPhambili : Lolu hlelo lokuqeqesha lwe-5K lwamaviki ayisishiyagalolunye lungabagijimi bezinga eliphezulu. Kufanele usebenze okungenani izinsuku ezingu-4 kuya kwezingu-5 ngesonto futhi ukwazi ukugijima okungenani amakhilomitha angu-5. Lolu hlelo lokuqeqeshwa olungu-5K luwusizo ngokukhethekile kubagijimi abanolwazi abanethemba lokusebenzisa okusemandleni abo ku-5K.