Ibanga elingu-10K liyindawo ethandwa kakhulu emidlalweni yasendaweni, ukugijimela okujabulisayo, kanye nosizo luyahamba. Ukuqonda ukuthi kukude kangakanani, kuzodingeka uqale ukucabanga amakhilomitha kanye namamayela. Ukugijima kwe-10K kungamakhilomitha angu-10 ubude, okulingana no-6.2 miles. Iphindwe kabili ibanga elingu-5K, elingamakhilomitha angu-5 noma ama-3.1 miles.
Ikhilomitha ingamamitha angu-0.62, futhi amakhilomitha angu-1.61.
Kungase kudingeke wenze izibalo zengqondo uma ubona amabanga ebanga phakathi nohlanga lwe-10K.
Ama-racers esheshayo azoqeda i-10K emaminithini angu-30 kuya kwangu-40. Iningi labantu lizojabula ngokuliqeda ngemaminithi angu-45 kuya ehoreni. Njengomuntu oqalayo, kufanele ugxile ekuqeqeshweni ngokugcwele ibanga futhi uwenze emgqeni wokufaka ifomu elihle. Ezinkambeni zakho ezingu-10K zesikhathi esizayo ungazama ukushaya okuhle kwakho siqu ibanga.
Abaqalayo kufanele baqalise i-5K noma i-10K?
Uma ungakaze ugijimise umjaho ngaphambili, umjaho we- 5K uyisethulo esihle sokugijima emigwaqeni yabaqalayo. Uma ucabanga ukuthi awulungele u-10K futhi unesithakazelo sokusebenza noma ukuhamba / ukuhamba nge-5K, sebenzisa uhlelo lokuqeqeshwa lwe-5K yamahhala ukulungiselela.
Ama-Schedule 10 Training Beginner
Uma usulungele ukungena ku-distance ye-10K, nanka ezinye izinhlelo zokuqala zokuqeqesha ezingu-10K. Khumbula ukuthi abagijimi abasha badinga okungenani amasonto ayisishiyagalombili ukwakha ibanga elingama-10K futhi kufanele bazimisele ukuqhuba okungenani kathathu ngesonto.
Khetha okungcono kakhulu kuwe ngokusekelwe ezingeni lakho lokuzivocavoca kanye nesilinganiso sesikhathi ozoqeqesha ngaso.
- I-10K Ukugijima / Hamba Uhlelo Lokuqeqesha : Lolu hlelo lokuqeqesha lwe-10K lwamaviki ayishumi lenzelwe abagijimi bokuqala / abahamba phambili abafuna ukuhamba / ukuhamba umjaho we-10K (6.2 miles). Ngisho noma ungaqeqeshwanga ngo-10K, lolu hlelo luzokusiza ukuba wakhe ukugijima / ukuhamba imizuzu engaphezu kwengu-60. Lolu hlelo lucabanga ukuthi usuvele ugijime / uhamba (kumaminithi angu-1/1 ngomzuzu wokuhamba / ukuhamba) imizuzu engu-20.
- 10K Uhlelo lokuqeqesha lwabaqalayo : Lolu hlelo lokuqeqesha lwamaviki ayisishiyagalombili lenzelwe abagijimi abaqalayo abafuna ukugijima ekugcineni komjaho we-10K. Iqaphela ukuthi usuvele ugijima okungenani ngamamayela angu-2.
- IShedyuli Yokuqeqeshwa I-10-Week Beginner: Lolu hlelo lokuqeqesha lwamasonto amane lubagijimi abaqalayo abanenyanga ukuba balungele umjaho wabo we-10K. Kumele ukwazi ukugijima kumamayela angu-3 ukuqala lesi simiso.
- I-10K Uhlelo Lokuqeqesha lwabaqalayo abahamba phambili: Loluhlelo lwesonto eliyisishiyagalombili lubhekiswe kubagijimi abangakwazi ukugijima amamayela amathathu futhi bangaqhuba izinsuku ezine kuya kwezinhlanu ngesonto. Leli hlelo lilabo abangase bangakaze baqhube i-10K ngaphambi kodwa bafuna isimiso esilukhuni kancane.
Ama-Schedule Okuthuthukisiwe we-10K
Uma ungumgijimi onokuhlangenwe nakho futhi ufuna isimiso esinzima kakhulu, zama enye yalezi zinhlelo.
- IShedyuli le-10K eliphakathi kweSonto eliphakathi : Loluhlelo lokuqeqesha lwamaviki amane lenzelwe abagijimi abanolwazi lomncintiswano wangaphambilini. Kumele ukwazi ukugijima kahle ukuya kumamayela angu-5 ukuqala lolu hlelo.
- IShedyuli le-10K eledlule le- 4-Week : Lolu hlelo lokuqeqesha lwamaviki amane olwenzelwa abagijimi abanomlando wokuhlangenwe nakho futhi bafuna ukuthuthukisa isikhathi sabo esingu-10K. Kumele ukwazi ukugijima kahle ukuya kumamayela angu-7 ukuqala lolu hlelo.
Ukuthola i-10K ne-Racing
Ibanga elingu-10K yindlela ethandwa emgwaqweni, ngakho kufanele ukwazi ukuthola ama-10K wendawo ukugijima . Uzothola ibanga elingu-10K elinikezwe ngokubambisana nama marathons kanye nengxenye yama-marathon. Ukubhalisa i-10K kungakujwayeza ngamasiko nenjabulo yalezi zinhlanga futhi kukusize unqobe ukwesaba okuvamile mayelana nokugijima kwezinhlanga .
Usuku lomhlanga luzohluka ngokusebenza kwakho okujwayelekile okusebenzayo. Qinisekisa ukuthi ufunda yonke imiyalelo yomjaho enikezwe umhleli. Amathiphu we-10K wakho wokuqala afaka ukujwayele izinto ezifana ne-race bibs, ama-chips okuhamba kwesikhathi, ukuyeka kwamanzi, nezinye izinto zokusebenza.
Ungalindeli ukuthatha indawo yokuqala ekhaya futhi usebenzise nje umjaho wakho wokuqala ukusetha okuhle komuntu omusha.