{"id":7626,"date":"2015-05-18T14:59:00","date_gmt":"2015-05-18T12:59:00","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/marathon-oefenprogram-week-1\/"},"modified":"2018-04-10T10:19:19","modified_gmt":"2018-04-10T08:19:19","slug":"marathon-oefenprogram-week-1","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/marathon-oefenprogram-week-1\/","title":{"rendered":"Marathon-oefenprogram: Week 1"},"content":{"rendered":"

Bekende atleet Elana Meyer het \u2019n program oor vier maande 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

Ons oefenprogram begin rustig om almal \u2019n kans te gee om hul voete te vind. Die program vir die eerste twee maande word elke tweede week herhaal. Dus word week een twee keer gedoen en verteenwoordig dus week een en twee.<\/p>\n

Week drie en vier is weer dieselfde en so hou dit aan tot in week agt. Daarna moet almal op dreef wees en verander die program elke week.<\/p>\n

Laat ons weet hoe jou oefenprogram vorder en stuur vrae en wenke aan rooirose@caxton.co.za<\/a><\/p>\n

Maandag: 30 min (*R)
\nDinsdag: Rus
\nWoensdag: 30 min (R), 10 min (*V)
\nDonderdag: Rus
\nVrydag: 30 min van afwisselend 1 min (R) en 1 min (*I)
\nSaterdag of Sondag: 1h40 min LSA (lang, stadige, afstand)<\/p>\n

*(R) Rustig: hartklop onder 140 slae per minuut, pas – ongeveer 7:45min\/km
\n*(M) Medium: hartklop tusse 140-155 slae per minuut, pas – 7:08min\/km
\n*(V) Vining: hartklop tussen 155-170 slae per minuut, pas – 6:20 min\/km
\n*(I) Interval: hartklop 165 slae per minuut en ho\u00ebr, pas – 5:51min\/km
\n*(LSA) Lang Stadige Afstand: hartklop onder 140 slae per minuut, pas \u2013 7:45min\/km<\/p>\n

 <\/p>\n

\"\"<\/div>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Bekende atleet Elana Meyer het \u2019n program oor vier maande 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 […]<\/p>\n","protected":false},"author":4,"featured_media":14133,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[667],"tags":[193,195,513,1837,2249],"class_list":["post-7626","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gesondheid","tag-fiksheid","tag-oefen","tag-marathon","tag-sanlam-cape-town-marathon","tag-program"],"acf":[],"yoast_head":"\nMarathon-oefenprogram: Week 1 | 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-1\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Marathon-oefenprogram: Week 1 | rooi rose\" \/>\n<meta property=\"og:description\" content=\"Bekende atleet Elana Meyer het \u2019n program oor vier maande vir ons ontwerp en sal jou van \u2019n half marathon tot \u2019n volle marathon kry met 5h00 as jou mikpunt. 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