{"id":7651,"date":"2015-06-01T00:00:00","date_gmt":"2015-05-31T22:00:00","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/marathon-oefenprogram-week-3\/"},"modified":"2018-04-10T08:39:20","modified_gmt":"2018-04-10T06:39:20","slug":"marathon-oefenprogram-week-3","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/marathon-oefenprogram-week-3\/","title":{"rendered":"Marathon-oefenprogram: Week 3"},"content":{"rendered":"

Veels geluk, jy het nou al twee weke van ons 20 week-program gevolg.<\/p>\n

Wenk<\/strong>\u00a0As jy nie alles in een week kan pas nie en \u2019n dag moet oorslaan weens werk of siekte, moenie tou opgooi nie. Kyk vorentoe en durf die volgende week aan so goed jy kan. Enige program is altyd \u2019n kompromie tussen wat jy sou w\u00f3\u00fa doen en wat jy uiteindelik k\u00e1n doen as jy jou gesin en werksverpligtinge in ag neem. Jy het steeds genoeg tyd om fiks te word en hoewel ons program gemik is om die afstand binne vyf uur te voltooi, is die amptelike afsnypunt vir hierdie marathon \u2019n rojale sewe uur.<\/p>\n

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

Ons program vir die Sanlam Cape Town Marathon<\/a>.<\/p>\n

Week 3<\/strong><\/p>\n

Maandag: 35 min (*R)
\nDinsdag: Rus
\nWoensdag: 35 min (R), 15 min (*V)
\nDonderdag: Rus
\nVrydag: 6 km tydtoets (time trial)
\nSaterdag of Sondag: 1h20 min (M)<\/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
\n*tydtoets (time trial) so vining as wat jy die afstand kan hardloop.<\/p>\n

*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","protected":false},"excerpt":{"rendered":"

Veels geluk, jy het nou al twee weke van ons 20 week-program gevolg. Wenk\u00a0As jy nie alles in een week kan pas nie en \u2019n dag moet oorslaan weens werk of siekte, moenie tou opgooi nie. Kyk vorentoe en durf […]<\/p>\n","protected":false},"author":4,"featured_media":14242,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[667],"tags":[1836,1837,2279],"class_list":["post-7651","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gesondheid","tag-oefenprogram","tag-sanlam-cape-town-marathon","tag-hardloop"],"acf":[],"yoast_head":"\nMarathon-oefenprogram: Week 3 | 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-3\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Marathon-oefenprogram: Week 3 | rooi rose\" \/>\n<meta property=\"og:description\" content=\"Veels geluk, jy het nou al twee weke van ons 20 week-program gevolg. Wenk\u00a0As jy nie alles in een week kan pas nie en \u2019n dag moet oorslaan weens werk of siekte, moenie tou opgooi nie. 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