Mhando yeAverage Marathon Times
Kupedza nguva dze marathons (26.2 makiromita) kubva pane zvishoma kwemaawa maviri kune nyika-class, maritime mauto kusvika kumaawa masere kana kupfuura kwevatambi. Mune mararamiro emakwikwi emasikati, marathon yepakatikati yekupedzisa nguva muna 2015 yevarume muSouth marathons yaiva 4:20:13 (9: 55 / maire kufamba), maererano ne Running USA. Iyi nguva yekupedzera yevakadzi ye4: 45:30 (10: 53 / mile kufamba).
Iwe usati watanga marathon yako, zvinonyatsobatsira kuti uone kukosha kwemarathon yako kupedzisa nguva, saka iwe unoziva kuzvifamba iwe zvakanaka. Iwewo unoda kupa nhengo dzemhuri yako neshamwari dzichikuimbira iwe pfungwa yekutarisira iwe pachikoro. Asi kufanotaura nguva dzenhangemutange, kunyanya marathons, inogona kuva yakasimba nokuti kune mhando dzakasiyana-siyana, dzakadai semamiriro ekunze nemamiriro ezvinhu.
Nzira yakakurumidza iyo vakawanda vemhanya vanoda kushandisa ndeyekutora nguva inenge yehafu marathon nguva, iite kaviri, uye wobva wawedzera maminitsi 10-20, zvichienderana nekuoma kwechikoro, asi unogona kushandisa dzimwe nzira kuti ufanotaura nguva yako .
Race Prediction Calculators
Race time prediction charts kana calculators vanobatsira kuziva marathon yako nguva yakabva panhangemutange yapfuura. Nokuda kwekutaura kwakarurama, iwe unofanirwa kushandisa nguva yekukwikwidza kubva munhangemutange wawakaita masvondo 4 kusvikira ku6 musati marathon yako.
Aya ndiwo mashomanana akanaka mujaji nguva yekufanotaura calculators kuedza. Kana iyi ndiyo marathon yako yokutanga, wedzera 5 kusvika ku6 muzana kusvika kuhuwandu hwekuverenga. Mamwe marathons ane nguva yakakwana , yakadai seawa matanhatu kana manomwe (kunyange vamwe vasina mhedziso). Saka, kana iwe uri mudiki ari kufamba kana kufamba-famba, iva nechokwadi chekuona kana pane nguva yekuchera pakusarudza marathon.
- Runing for Fitness Race Predictor : Ingovhara zera rako, zvepabonde, uye nguva / kureka kubva munhangemutange yemazuva ano kusvika ku calculator kuti uone kuti ungaita sei mumadzinza mune mamwe mararamiro. Izvi zvinoratidzira zvakasiyana-siyana zvakasiyana-siyana, zvichibva pane zvakasiyana-siyana. Saka unowana nguva yakawanda yezvakafanotaurwa uye iwe unogona kuona kuti haisi sayenzi chaiye, kungofungidzira.
- MarathonGuide.com Race Results Kufananidza : Sarudza nzvimbo uye nguva yekuverenga zvidzidzo zvinowanikwa mumakwikwi akasiyana-siyana uye uone marathon yako ekufanotaura.
- Runner World's Race Time Time Predictor : This calculator uses the time of the race race and the details about your training (weekly mileage, etc.) kusarudza maratiza marathon nguva.
Kana uchinge wafungidzira nguva yekupedzisa, iwe unogona kushandisa Pace Calculator kuti uone mararamiro akaenzana yenguva iyoyo.
Ongorora Zvakawanikwa Gore Rakapera
Kana iwe uchida kuziva kuti iwe ungaguma wapedzisa chii (pamusoro pe 25 muzana, mukundi weboka wezera, etc.) mune imwe marathon, tarisa mhinduro dzekutsvaga kubva kumusangano wegore rapera. Nzira yekupedzisa nguva uye nhamba yevatori vechikamu ingangove yakafanana gore rino. Guta guru marathons uye rakadzika, marathons rakatsanya rinowanzove rakakwikwidzana kupfuura zviduku, zvemukati. Asi iwe unenge uchinge wakaita kuti vamwe vakakupoteredza kuti vashande pamwe chete kana ukasarudza marathon huru.
Ndinokwanisa Kutamba Zvechokwadi Nguva Yakatarwa Here?
Ramba uchifunga kuti zvakagara zvataurwa marathon nguva haisi chivimbo chokuti iwe uchatamba nguva iyoyo. Muzviitiko zvakawanda, vanongomhanyirira ruzivo chete vanozadzisa nguva yavo yakafanotaurwa kana kuti pedyo zvikuru nayo. Iwe unofanirwa kuita zvakakodzera kutsungirira kurovedzwa kwemarathon, uye pane zvakawanda zvezvikonzero-nguva yakaoma, mhomho yepamusangano, mamiriro okunze, mamiriro ekudya uye hydration , manzwiro aunoita-anowanikwa.
Kurovedza nekugadzirira nguva dzose kunobatsira. Cherechedza kuti purogiramu yako yekudzidzira inogona kusiyana zvichienderana nekuti iwe uri wekutanga , wepakati , kana wakamhanya.
Shoko Rinobva
Kana uri kutarisa marathon yako yokutanga, funga kugumisa mujaho uye kupedzisa simba. Pasinei nenguva yako, kugumisa marathon ndekubudirira kunoshamisa. Iwe unofanirwa kuedza nguva yako yaunoda, asi zvakare yeuka kuti ndeyechokwadi. Zvishoma nezvishoma, nekudzidziswa kwakakodzera, unogona kuvandudza nguva yako.
Kunobva:
> Running USA. 2015 Running USA Annual Marathon Report.