{"id":7307,"date":"2015-09-14T12:09:00","date_gmt":"2015-09-14T10:09:00","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/marathon-oefenprogram-week-18-finaal\/"},"modified":"2019-01-11T14:22:13","modified_gmt":"2019-01-11T12:22:13","slug":"marathon-oefenprogram-week-18-finaal","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/marathon-oefenprogram-week-18-finaal\/","title":{"rendered":"Marathon-oefenprogram: Week 18 FINAAL"},"content":{"rendered":"<p><strong>Wenk\u00a0<\/strong><\/p>\n<p><em>Wow<\/em>, dis die laaste week. Gebruik hierdie week om jou kop reg te kry. Onthou, jou deursettingsvermo\u00eb speel net so groot rol soos jou fiksheid in \u2019n marathon. Kyk terug na al die oefening wat jy ingesit het en sien jouself oor die wenstreep draf met \u2019n glimlag. Herinner jouself dat dit \u2019n voorreg is om fiks en gesond genoeg te wees om te kan deelneem en geniet die wedren!<\/p>\n<p><strong>Week 18 <\/strong><br \/>\nMaandag: 20 minute rustig draf, ingesluit 6 *strides<br \/>\nDinsdag: rus<br \/>\nWoensdag: 10 min (*R), 10 min (*V), 10 min (*R)<br \/>\nDonderdag: Rus<br \/>\nVrydag: 10 min rustig draf, 5X30 sekondes vinnig met 1 minuut rus tussenin.<br \/>\nSondag: Cape Town Marathon ?<\/p>\n<p>*(R) Rustig: hartklop onder 140 slae per minuut, pas &#8211; ongeveer 7:45min\/km<br \/>\n*(M) Medium: hartklop tusse 140-155 slae per minuut, pas &#8211; 7:08min\/km<br \/>\n*(V) Vining: hartklop tussen 155-170 slae per minuut, pas &#8211; 6:20 min\/km<br \/>\n*(I) Interval: hartklop 165 slae per minuut en ho\u00ebr, pas &#8211; 5:51min\/km<br \/>\n*(LSA) Lang Stadige Afstand: hartklop onder 140 slae per minuut, pas \u2013 7:45min\/km<br \/>\n*tydtoets (time trial) so vining as wat jy die afstand kan hardloop.<br \/>\n* \u201cStrides\u201d vinniger as wedrentempo, maar nie voluit.<\/p>\n<p>*Bekende atleet Elana Meyer het \u2019n program vir ons ontwerp en sal jou van \u2019n half marathon tot \u2019n volle marathon kry met 5h00 as jou mikpunt. Die Sanlam Cape Town Marathon se afsnypunt is \u2019n rojale sewe uur, so jy het sommer baie ekstra tyd as dit jou eerste marathon is.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Wenk\u00a0 Wow, dis die laaste week. Gebruik hierdie week om jou kop reg te kry. Onthou, jou deursettingsvermo\u00eb speel net so groot rol soos jou fiksheid in \u2019n marathon. Kyk terug na al die oefening wat jy ingesit het en [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[667],"tags":[513,1836,1837],"class_list":["post-7307","post","type-post","status-publish","format-standard","hentry","category-gesondheid","tag-marathon","tag-oefenprogram","tag-sanlam-cape-town-marathon"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Marathon-oefenprogram: Week 18 FINAAL | rooi rose<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/novanews.co.za\/rooirose\/marathon-oefenprogram-week-18-finaal\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Marathon-oefenprogram: Week 18 FINAAL | rooi rose\" \/>\n<meta property=\"og:description\" content=\"Wenk\u00a0 Wow, dis die laaste week. 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Kyk terug na al die oefening wat jy ingesit het en [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/novanews.co.za\/rooirose\/marathon-oefenprogram-week-18-finaal\/\" \/>\n<meta property=\"og:site_name\" content=\"rooi rose\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/rooirose\/\" \/>\n<meta property=\"article:published_time\" content=\"2015-09-14T10:09:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-01-11T12:22:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2025\/07\/rooi-rose-social-ogo.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"675\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Michelle Nortje\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@rooi_rose\" 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