I-United States ingenye yamazwe kuphela ezweni elisasebenzisa amamayela esikhundleni samakhilomitha. Uma ungumMelika, cishe unomqondo omuhle wokuthi kuthatha isikhathi esingakanani ukuhamba amakhilomitha (cishe imizuzu engu-20 ngendlela elula). Kodwa imizila eminingi yokuhamba nokugijima ichazwa ngamakhilomitha. Kufanele uhambe kangaki amamayela noma ugijime ukulinganisa umzila we-5K?
Kuthatha isikhathi esingakanani umzila we-10K? Kuzothatha isikhathi esingakanani ukuhamba amabanga ahlukene ngesivinini esisheshayo, ijubane elilinganiselwe noma ijubane elilula?
Amathuluzi wokuguqula amamitha amaMitha
Ungayibheka emashadi angezansi, okuqala ukusuka emakhilomitha angu-1 kuya emkhakheni wamarathon we-26.2. Ungasebenzisa futhi lawa mathuluzi:
- Amamitha kuya Kilomitha wokubala, nge-Walking Time: Sebenzisa le calculator online ukuthola impendulo.
- I-Pace Calculator: Thola isivinini sakho.
Uma ufuna ukwenza izibalo, nansi ama-equations:
- I-mile eyi-1.6 ngamakhilomitha. Amamitha x 1.6 = amakhilomitha.
- Ikhilomitha elilingana lilingana no-0.62 miles. Amakhilomitha x 0.62 = amamayela.
Amamitha Kilomitha Namabaladi Wokuhamba Isikhathi Sokuhamba
- Ukuhamba okusheshayo: imizuzu engu-11 ngehora noma imizuzu engu-7 ngekhilomitha. Lesi yisisindo sokuhamba okusheshayo noma ukugijima kalula.
- Izinga elilinganiselwe: imizuzu engu-15 ngehora noma 9.4 amaminithi ngekhilomitha ngalinye. Lena ijubane elihamba kahle elihamba kahle .
- Ukuhamba okulula: imizuzu engu-20 ngehora noma imizuzu eyi-12.5 ngekhilomitha.
- Indlela Yokulinganisa Ukuhamba Kwakho Okuhambayo : sebenzisa lezi zinhlelo zokusebenza namagajethi ukuze ubone ukuthi uhamba ngokushesha kangakanani.
Amamitha | Amakhilomitha | Ukuhamba Okusheshayo | Ukuhamba okulinganiselwe | Ukuhamba okulula |
0.25 mi. | 0.4 km | 3 iminithi. | 4 iminithi. | 5 iminithi. |
0.5 | 0.8 | 6 | 8 | 10 |
1.0 mi. | 1.6 km | 11 iminithi. | 15 iminithi. | 20 iminithi. |
1.1 | 1.8 | 12 | 17 | 22 |
1.2 | 1.9 | 13 | 18 | 24 |
1.3 | 2.1 | 14 | 20 | 26 |
1.4 | 2.3 | 15 | 21 | 28 |
1.5 mi. | 2.4 km | 17 iminithi. | 23 iminithi. | 30 iminithi. |
1.6 | 2.6 | 18 | 24 | 32 |
1.7 | 2.7 | 19 | 26 | 34 |
1.8 | 2.9 | 20 | 27 | 36 |
1.9 | 3.1 | 21 | 29 | 38 |
2.0 mi. | 3.2 km | 22 iminithi. | 30 iminithi. | 40 iminithi. |
2.1 | 3.4 | 23 | 32 | 42 |
2.2 | 3.5 | 24 | 33 | 44 |
2.3 | 3.7 | 25 | 35 | 46 |
2.4 | 3.9 | 26 | 36 | 48 |
2.5 mi. | 4.0 km | 28 iminithi. | 38 iminithi. | 50 iminithi. |
2.6 | 4.2 | 29 | 39 | 52 |
2.7 | 4.3 | 30 | 41 | 54 |
2.8 | 4.5 | 31 | 42 | 56 |
2.9 | 4.7 | 32 | 44 | 58 |
3.0 mi. | 4.8 km | 33 iminithi. | 45 iminithi. | Imaminithi angu-60. |
3.1 mi. | 5.0 km | 34 iminithi. | 47 iminithi. | Imaminithi engu-62. |
Ibanga elingamakhilomitha angu-3.1 lilingana nobubanzi obungama-5K obuningi obungabamba iqhaza kulolu sizo noma olumnandi. Njengoba ubona, ungakwazi ukuhamba ngehora noma ngaphansi.
Indlela Yokuqeqesha Ukuhamba 5K : Nakhu ukuthi ungakulungela kanjani ukuhamba okujabulisayo.
Amamitha | Amakhilomitha | Ukuhamba Okusheshayo | Ukuhamba okulinganiselwe | Ukuhamba okulula |
3.2 mi. | 5.1 km | 35 iminithi. | 48 iminithi. | Amaminithi angu-64. |
3.3 | 5.3 | 36 | 50 | 66 |
3.4 | 5.5 | 37 | 51 | 68 |
3.5 mi. | 5.6 km | 39 iminithi. | 53 iminithi. | 1:10 hr. |
3.6 | 5.8 | 40 | 54 | 72 |
3.7 | 6.0 | 41 | 56 | 74 |
3.8 | 6.1 | 42 | 57 | 76 |
3.9 | 6.3 | 43 | 59 | 78 |
4.0 mi. | 6.4 km | 44 iminithi. | Imaminithi angu-60. | 1:20 hr. |
4.1 | 6.6 | 45 | 62 | 82 |
4.2 | 6.8 | 46 | 63 | 84 |
4.3 | 6.9 | 47 | 65 | 86 |
4.4 | 7.1 | 48 | 66 | 88 |
4.5 mi. | 7.2 km | 50 iminithi. | 68 iminithi. | 1:30 hr. |
4.6 | 7.4 | 51 | 69 | 92 |
4.7 | 7.6 | 52 | 71 | 94 |
4.8 | 7.7 | 53 | 72 | 96 |
4.9 | 7.9 | 54 | 73 | 98 |
5.0 mi. | 8.0 km | 55 iminithi. | 1:15 hr. | 1:40 hr. |
5.1 | 8.2 | 56 | 76 | 102 |
5.2 | 8.4 | 57 | 78 | 104 |
5.3 | 8.5 | 58 | 79 | 106 |
5.4 | 8.7 | 59 | 81 | 108 |
5.5 mi. | 8.9 km | Imaminithi angu-60. | 1:22 hr. | 1:50 hr. |
5.6 | 9.0 | 62 | 84 | 112 |
5.7 | 9.2 | 63 | 85 | 114 |
5.8 | 9.3 | 64 | 87 | 116 |
5.9 | 9.5 | 65 | 88 | 118 |
6.0 mi. | 9.7 km | 66 iminithi. | 1:30 hr. | 2: 00 hr. |
6.2 mi. | 10.0 km | 68 iminithi. | 1:32 hr. | 2:04 hr. |
Ibanga elingamakhilomitha angu-6.2 elungile ukwazi izenzakalo ezihamba phambili ezinobungane ezihamba ngezinyawo zingamakhilomitha angu-10, okungama-6.2 amamayela. Lona futhi ibanga lokuhamba kwe- Volkssport . Kuthatha cishe amahora amabili noma ngaphansi.
Indlela Yokuqeqesha Ukuhamba nge-10K : Sebenzisa lolu hlelo ukwakha amandla akho ukuze ukwazi ukuqedela leli banga futhi ujabulele izinto ezihambayo endleleni.
Amamitha | Amakhilomitha | Ukuhamba Okusheshayo | Ukuhamba okulinganiselwe | Ukuhamba okulula |
6.5 mi. | 10.5 km | Amaminithi angu-71. | 97 iminithi. | 2:10 hr. |
7.0 | 11.3 | 77 | 105 | 140 iminithi. |
7.5 | 12.1 | 82 | 113 | 150 |
8.0 | 12.9 | 88 | 120 | 160 |
8.5 | 13.7 | 93 | 128 | 170 |
9.0 | 14.5 | 99 | 135 | 180 |
9.5 | 15.3 | 105 | 143 | 190 |
10.0 mi. | 16.1 km | 1:50 hr. | 2:30 hr. | 3:20 hr. |
10.5 | 16.9 | 116 | 158 | 210 iminithi. |
11.0 | 17.7 | 121 | 165 | 220 |
11.5 | 18.5 | 127 | 173 | 230 |
12.0 | 19.3 | 132 | 180 | 240 |
12.5 | 20.1 | 138 | 188 | 250 |
13.0 | 20.9 | 143 | 195 | 260 |
13.1 mi. | 21.1 km | 2:24 hr. | 3:17 hr. | 4:22 hr. |
Ibanga elingamakhilomitha angu-13.1 lingamakhilomitha angu-21 kuphela. Uzofuna ukukhetha umuntu ohamba ngezinyawo noma uzofika emgqeni wokugcina ngemva kokuba abagijimi badle zonke izinto zokugcina futhi baphume ekhaya.
Indlela Yokuqeqesha Ukuhamba I-Half Marathon : bona izinyathelo ozodinga ukuthatha ukuze wakhe isikhathi sakho sokuhamba nesantya kancane ngokulungele isinselelo se-13.1-mile.
Eminye ishadi lisisondela emakhilomitha angu-26.2 noma ngamakhilomitha angu-42.2. Kuthatha amanye amahora ambalwa, ngisho ngaphandle kokuyeka ukuyeka.
Amamitha | Amakhilomitha | Ukuhamba Okusheshayo | Ukuhamba okulinganiselwe | Ukuhamba okulula |
13.5 mi. | 21.7 km | 2:29 hr. | 3:23 hr. | 4:30 hr. |
14.0 | 22.5 | 154 iminithi. | 210 iminithi. | 280 iminithi. |
14.5 | 23.3 | 160 | 218 | 290 |
15.0 mi. | 24.1 km | 2:45 hr. | 3:45 hr. | 5:00 hr. |
15.5 | 24.9 | 171 | 233 | 310 |
16.0 | 25.7 | 176 | 240 | 320 |
16.5 | 26.6 | 182 | 248 | 330 |
17.0 | 27.4 | 187 | 255 | 340 |
17.5 | 28.2 | 193 | 263 | 350 |
18.0 | 29.0 | 198 | 270 | 360 |
18.5 | 29.8 | 204 | 278 | 370 |
19.0 | 30.6 | 209 | 285 | 380 |
19.5 | 31.4 | 215 | 293 | 390 |
20.0 mi. | 32.2 km | 3:45 hr. | 5:00 hr. | 6:40 hr. |
20.5 | 33.0 | 226 | 308 | 410 |
21.0 | 33.8 | 231 | 315 | 420 |
21.5 | 34.6 | 237 | 323 | 430 |
22.0 | 35.4 | 242 | 330 | 440 |
22.5 | 36.2 | 248 | 338 | 450 |
23.0 | 37.0 | 253 | 345 | 460 |
23.5 | 37.8 | 259 | 353 | 470 |
24.0 | 38.6 | 264 | 360 | 480 |
24.5 | 39.4 | 270 | 368 | 490 |
25.0 mi. | 40.2 km | 4:35 hr. | 6:15 hr. | 8:20 hr. |
25.5 | 41.0 | 281 | 383 | 510 |
26.0 | 41.8 | 286 | 390 | 520 |
26.2 mi. | 42.2 km | 4:48 hr. | 6:33 hr. | 8:44 hr. |
Yilokho okude kangakanani nokuthi kungakuthatha isikhathi esingakanani. Ulungele ukuqala ukuqeqesha?