Rudzi rwe 10K rwendo rwunozivikanwa zvikuru rwemadzinza emunharaunda, kufara kunomhanya, uye rudo runomhanya. Kuti unzwisise kuti uri kure zvakadini, iwe unoda kutanga kufunga mumakiromita uye makiromita. A 10K kumhanya makiromita gumi kure, iyo yakaenzana ne6.2 maira. Inopetwa kaviri kwema 5K, iyo makiromita mashanu kana 3.1 maira.
Kilometer iri 0.62 makiromita, uye makiromita 1.61 makiromita.
Iwe unofanirwa kuita mamwe masvomhu epfungwa paunowona nzvimbo dzemafambi pamusara we10K.
Mavara ekurumidza kupfuura ose achapedza 10K mumaminitsi 30 kusvika ku40. Vanhu vazhinji vanofara kana vachiipedzisa mumaminitsi 45 kusvika paawa. Sevatanga, iwe unofanirwa kuisa pfungwa pakudzidzisa zvakakwana kusvika kure uye uchiita kusvika kumucheto wokupedzisira nemafomu akanaka. Mune mamiriyoni 10K amangwana iwe unogona kuedza kurova iwe pachako zvakanakisisa kumhanya.
Vatambi Vanofanira Kuita Vanotanga 5K kana 10K?
Kana iwe usati wambomhanya nhangemutange kare, rudzi rwe 5K rutsva rakanaka remigwagwa yemugwagwa yevatangi vekutanga. Kana iwe uchifunga kuti hauna kukwanisa kugadzirira 10K uye iwe unofarira kumhanya kana kumhanya / kufamba 5K, shandisa purogiramu yekudzidzisa 5K isingagadzirire kugadzirira.
10K Kutanga Zvidzidzo Zvokutanga
Kana iwe wakagadzirira kudonha kusvika mumhara 10K, apa pane mamwe mahara 10K ekutanga mazano ekutanga. Ramba uchiyeuka kuti vatambi vatsva vanowanzodikanwa kwemavhiki masere kuti vauye kusvika pamakiromita 10K uye vanofanira kunge vachida kumhanya katatu pavhiki.
Sarudza iyo yakakunakira iwe kubva pahutano hwako hwemazuva ano uye nguva yaunofanira kudzidzira.
- 10K Mhanya / Famba Kudzidzira Purogiramu : Iyi chirongwa chekudzidzisa 10-vhiki gumi-gumi yakagadzirirwa vanotanga kufamba / vanofamba-famba vanoda kutamba / kufamba marudzi 10K (6.2 makiromita). Kunyange kana iwe usisiri kurovedza 10K, chirongwa ichi chichakubatsira iwe kuvaka kuvaka / kufamba kwemaminitsi makumi matanhatu. Purogiramu inofunga kuti iwe unogona kutotanga kufamba / kufamba (pamaminitsi 1/1 miniti yekufamba / kufamba) kwemaminitsi makumi maviri.
- 10K Kudzidzisa Purogiramu Yevatsvaga : Iyi purogiramu yevhiki masere yakadzidziswa yakagadzirirwa vatambi vatsva vanoda kutsvaga kusvika kumagumo ehondo 10K. Iko inofunga kuti iwe unogona kutotanga kumhanya makiromita maviri.
- Mavhiki mana-Kutanga 10K Kudzidzisa Purogiramu: Iyi purogiramu yevhiki yevhiki yechina ndeyevatambi vanotanga vane mwedzi kuti vagadzirire pamba yavo 10K. Iwe unofanirwa kukwanisa kusvika kumakiromita matatu kuti utange iyi purogiramu.
- 10K Kudzidzisa Purogiramu Yevashanduri Vakagadzirira: Purogiramu yemavhiki masere inotarirwa kune vamhanyi vanogona kutamba makiromita matatu uye vanogona kutamba mazuva mana kusvika mashanu pavhiki. Iyi purogiramu ndeyevaya vangave vasina kumhanya 10K mberi asi vari kutsvaga purogiramu inenge yakaoma zvikuru.
10K Advanced Schedules
Kana iwe uri mumhanyi ane ruzivo uye uchitsvaga purogiramu yakaoma, edza imwe yezvirongwa izvi.
- Mavhiki mana Pakati Peji 10K Purogiramu : Iyi purogiramu yevhiki yechina yekudzidzisa yakagadzirirwa vatimi vane ruzivo rwakazotevera. Iwe unofanirwa kunyatsokwanisa kumhanya kusvika kumakiromita mashanu kuti utange purogiramu iyi.
- Maawa mana Mafuro Akawedzera 10K Purogiramu : Iyi purogiramu yevhiki yechina yekudzidzisa yakagadzirirwa vatambi vane ruzivo ruzivo uye vari kutarisa kuvandudza nguva yavo ye10K. Iwe unofanirwa kunyatsokwanisa kumhanya kusvika kumamita makumi manomwe kuti utange purogiramu iyi.
Kutsvaga 10K uye Mutambo
Nharaunda ye10K inozivikanwa nemakwikwi emugwagwa, saka unofanira kukwanisa kuwana 10Ks munharaunda kuti uite . Iwe uchawanawo nzvimbo ye10K inopiwa pamwe chete nemarathons uye hafu-marathons. Kunyoresa 10K kunogona kukuziva nemitemo uye kufara kwemarudzi aya uye kukubatsira kuti usakunda kutya kwakanyanya pamusoro pemitambo ine mhando .
Race zuva richave rakasiyana neunowanzoshanda kushanda. Iva nechokwadi chekudzidza yose yemidzaniso mirayiridzo inopiwa neanoronga. Mazano ekutanga kwako 10K anosanganisira kuve akajairika nezvinhu zvakadai semasikirwo emakwikwi, nguva dzechikwata, mvura dzinodzika, uye zvimwe zvinhu.
Usatarisira kutora nzvimbo yekutanga kumba uye uchangoshandisa nhangemutange yako yekutanga kugadzirisa itsva iwe pachako.