Isibali Sejubane Lokugijima
Ijubane nge km nange mile elisuselwa ebangeni nasesikhathini sakho
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Isibali Sejubane Lokugijima
Ijubane lokugijima yisikhathi okuthatha sona ukuhamba ikhilomitha eyodwa noma imayela elilodwa. Misa ibanga lomjaho kanye nesikhathi osihlosile ukuze ubone ijubane okumele uligcine, bese uhlela ukuqeqesha ngalo. Ukugijima ngejubane elilinganayo kuyindlela esebenza kahle kakhulu yokufinyelela umgomo wemarathon noma we-10K.
Indlela yokusebenzisa le khalikhuleyitha yejubane lokugijima
Khetha ibanga elimisiwe — 5K, 10K, uhhafu wemarathoni (21.0975 km) noma imarathoni (42.195 km) — noma ukhethe 'okwakho' bese ubhala noma yiliphi ibanga ngamakhilomitha. Bese ufaka isikhathi sakho sokuqeda ngamahora, imizuzu namasekhondi, ucindezele ukubala. Uthola ngokushesha ijubane lakho ngekhilomitha ngalinye, ngemayela ngalinye kanye nesivinini esimaphakathi ngo-km/h — akudingeki ukubhalisa.
Indlela yokufunda umphumela wakho
I-pace yisikhathi esidingekayo ukuhamba ikhilomitha elilodwa noma imayela elilodwa, ngakho inombolo encane isho ukuthi ushesha kakhudlwana. Sebenzisa i-pace yekhilomitha ukuhlela izikhathi zamaphuzu — ngo-6:00/km kufanele udlule ku-5 km cishe ngo-30:00 — futhi usebenzise inani le-km/h ukusetha i-treadmill. Ukuqhathanisa i-pace yekhilomitha neyemayela kuyasiza nasemijahweni yaphesheya esebenzisa izimpawu zamamayela.
Ifomula nezibalo ezingemuva kwayo
I-pace ngekhilomitha = isikhathi sisonke ÷ ibanga; inani lemayela liyiphindaphinda ngo-1.609344, kanti isivinini siyiphambano: ibanga ÷ isikhathi, sivezwa ngo-km/h. Yizibalo ezilula ezifanayo ezisetshenziswa abahleli bemijaho namawashi okugijima emhlabeni wonke. Isibonelo, imarathoni yamahora ama-4 ilingana no-5:41 cishe ngekhilomitha, okungaba u-10.5 km/h.
Imikhawulo namathiphu asebenzayo
Ikhalikhuleyitha icabanga ukuthi ugijima ngejubane elilinganayo ncamashi, kodwa imizila yangempela inamagquma, umoya, izixuku nokukhathala ekupheleni komjaho — thatha umphumela njengomgomo omaphakathi; abagijimi abaningi baqala kancane ngamabomu ukuze baqede ngamandla. Ijubane olibamba ku-5K ngeke lime kwimarathoni. Zama nekhalikhuleyitha yethu yokubikezela isikhathi somjaho, eyamazona okushaya kwenhliziyo neye-VO2 max — futhi ubhale ukugijima nokudla kwakho ku-app ye-CaloNote.
Imibuzo Evame Ukubuzwa
- What does the running pace calculator do?
- It converts a distance and target finish time into your required pace. Enter a race such as 5K, 10K, half marathon or marathon and your goal time, and the tool returns pace per kilometre, pace per mile and your average speed.
- How do I calculate pace per kilometre?
- Pace equals total time divided by distance. Enter your target time and the distance, and the calculator does the division for you, returning pace per km and per mile so you know exactly how fast each segment needs to be.
- How can I use pace to plan a race?
- Pick your goal finish time and read off the required per-kilometre pace, then practise holding it in training. Running even splits at that pace is usually more efficient than starting fast, so use the figure as your steady target on race day.