{"id":7645,"date":"2015-05-25T12:42:00","date_gmt":"2015-05-25T10:42:00","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/marathon-oefenprogram-week-2\/"},"modified":"2018-04-06T11:55:42","modified_gmt":"2018-04-06T09:55:42","slug":"marathon-oefenprogram-week-2","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/marathon-oefenprogram-week-2\/","title":{"rendered":"Marathon-oefenprogram: Week 2"},"content":{"rendered":"<p>Dit is hoekom \u2019n marathon vir <strong>Elana Meyer <\/strong>so spesiaal is:<\/p>\n<p>\u201cSoos enige atleet wat al ooit \u2019n paar hardloopskoene aangetrek het, het ek nog altyd begeer om \u2019n marathon te hardloop. Vir my is die marathon die einddoel van enige ernstige hardloper. Of jy nou \u2019n naweekatleet of internasionale atleet is, jou hardlooploopbaan gaan net nie volwaardig wees as jy nog nie daardie mistieke afstand van 42,2 km afgel\u00ea het nie.<\/p>\n<p>\u2019n Marathon is dan ook meer as enigiets \u2019n wedren teen jouself. Na 32 km (wat mense gewoonlik na verwys as die afstand waar jy jou Moses te\u00ebkom of te wel \u201c<em>hit the wall<\/em>\u201d), moet elke atleet diep spit vir motivering om te volhard. Dis wanneer jy \u2019n goeie rede en doelwit nodig het om jou deelname aan die marathon te regverdig. Daardie argumente gaan jou dra tot by die eindpunt. Elke marathon wat ek al gehardloop het, was uniek, spesiaal en anders. Elke keer wat ek die eindstreep oorgesteek het, het ek emosies ervaar wat ek nog in geen ander afstand ervaar het nie.&#8221;<\/p>\n<p>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<p>Ons oefenprogram begin rustig om jou kans te gee om jou voete te vind. Die program vir die eerste twee maande word elke tweeede week herhaal. Dus word week een twee keer gedoen en verteenwoordig dus week een en twee.<\/p>\n<p>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<p>Laat ons weet hoe jou oefenprogram vorder en stuur vrae en wenke na <a>rooirose@caxton.co.za<\/a>.<\/p>\n<p><strong>Week 2<\/strong><\/p>\n<p>(Soos verduidelik is week 1 dieselfde as Week 2)<\/p>\n<p>Maandag: 30 min (R)<br \/>\nDinsdag: rus<br \/>\nWoensdag: 30 min (R), 10 min (V)<br \/>\nDonderdag: rus<br \/>\nVrydag: 30 min van afwisselend 1 min (R) en 1 min (I)<br \/>\nSaterdag of Sondag: 1h40 min LSA (lang, stadige, afstand)<\/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 slae3 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<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dit is hoekom \u2019n marathon vir Elana Meyer so spesiaal is: \u201cSoos enige atleet wat al ooit \u2019n paar hardloopskoene aangetrek het, het ek nog altyd begeer om \u2019n marathon te hardloop. Vir my is die marathon die einddoel van [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":14234,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[667],"tags":[2249,2279,195,513],"class_list":["post-7645","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gesondheid","tag-program","tag-hardloop","tag-oefen","tag-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 2 | 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-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Marathon-oefenprogram: Week 2 | rooi rose\" \/>\n<meta property=\"og:description\" content=\"Dit is hoekom \u2019n marathon vir Elana Meyer so spesiaal is: \u201cSoos enige atleet wat al ooit \u2019n paar hardloopskoene aangetrek het, het ek nog altyd begeer om \u2019n marathon te hardloop. 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