Kufanotaurira nguva yerudzi, kunyanya kurwisana kwemarefu kure se marathon , kwakaoma nekuti pane zvakawanda zvakasiyana-siyana, zvakadai sepanyama uye gadziriro yekugadzirisa munhangemutange, mamiriro okunze, kukwirira pamusoro pechikwata, mapoka evanhu, nezvimwewo.
Shandisa Tafura
Zvisinei, kana iwe uchangobva kumhanya kune rimwe rudziro kune imwe nzvimbo yakasiyana, imwe nzira yokuzvipa yakawandisa kuongororwa kwezvaunogona kukwanisa kushandisa kushandisa chati yakadai pasi apa.
Tarisa nguva yako yakakwikwidzana yerudzi mune imwe yemakoromeri kuruboshwe, zvino uitevere iko kune yako yakafanotaurwa marathon ekupedzisa nguva.
1-maire 5-K 10-K Half-Marathon Marathon
4:20 15:00 31:08 1:08:40 2:23:47
4:38 16:00 33:12 1:13:19 2:33:25
4:56 17:00 35:17 1:17:58 2:43:01
5:14 18:00 37:21 1:22:38 2:52:34
5:33 19:00 39:26 1:27:19 3:02:06
5:51 20:00 41:31 1:31:59 3:11:35
6:09 21:00 43:36 1:36:36 3:21:00
6:28 22:00 45:41 1:41:18 3:30:23
6:46 23:00 47:46 1:45:57 3:39:42
7:05 24:00 49:51 1:50:34 3:48:57
7:24 25:00 51:56 1:55:11 3:58:08
7:42 26:00 54:00 1:59:46 4:07:16
8:01 27:00 56:04 2:04:20 4:16:19
8:19 28:00 58:08 2:08:53 4:25:19
8:37 29:00 1:00:12 2:13:24 4:34:14
8:56 30:00 1:02:15 2:17:53 4:43:06
Shandisa Calculator
Kuti uwane humwe huwandu hwekufanotaura, iwe unogonawo kushandisa nguva yechirangaridzo predictor calculator, yakadai seyiyo nguva yemaitiro predictor calculator. Unongovhara data yako. The calculator inokuratidza iwe ungaita sei mumadzinza pane imwe nzvimbo.
Iwe unofanirwawo kuchengetedza mupfungwa kuti nguva yekukwikwidzana yenguva inofanirwa yenguva yaunokwanisa kuwana kana iwe uchiita kudzidziswa kwakakodzera kwemazera iwayo. Saka hazvirevi kuti kana iwe uchidzidzira 5K uye ukawana nguva yakaisvonaka, ipapo iwe unotanga kuenderera marathon nguva yakafanana. Mukuwedzera, sezvandakambotaura, kune zvakawanda zvakasiyana siyana zvinogona kuchinja nguva yako. Somuenzaniso, hapana mapoka maviri akanyatsofanana uye achishamwaridzana nemapuranga akareba kana kuti yakakwirira kumusoro nechekukwirira kwegungwa ichakurumidza kukuderedza.
Iwe unowanzoita kuti uwane kutaura kwakarurama kwemaratiyamu anobva pahafu yenguva ye marathon, panzvimbo ye 5K. Zvakakoshawo kushandisa nguva kubva munhangemutange musati mavhiki masere musati waro. Kana iri nguva yakawanda kudarika iyo, hutano hwako hunove hwakashanduka (huri nani kana huri huri nani) uye nguva dzisingasviki dzakarurama. Uyewo, kana iwe uri kutamba mhomho dzemunharaunda, unomhanya munhangemutange mukati memavhiki mashomanana ekutsvaga kwerudzi rwako kunowedzera mikana yako yekuva nemamiriro ekunze akadaro kumarudzi ose, izvo zvichaita kuti nguva yako yekufanotaura ive yakakosha.
Pane zvakajeka rutivi rukuru rwekukanganisa pavanoshandisa rudzi rwekugadzirisa maitiro, asi zvinobatsira kuva nehuwandu hwekufungidzira vasati vamboita nhangemutange, panzvimbo yekuti vapinde mairi. Ichokwadi kuti inogona kukuchengetedza kubva pakugadzirisa zvinangwa zvemujaho uye kudzivirira kutambisa zvikanganiso, zvakadai sekubuda nokukurumidza .
Kunobva:
"Oxygen Power: Mashandiro eTables for Runners Run," naJack Daniels naJilbert Gilbert.