{"id":7671,"date":"2015-06-08T16:25:00","date_gmt":"2015-06-08T14:25:00","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/marathon-oefenprogram-week-4\/"},"modified":"2018-04-23T13:35:55","modified_gmt":"2018-04-23T11:35:55","slug":"marathon-oefenprogram-week-4","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/marathon-oefenprogram-week-4\/","title":{"rendered":"Marathon-oefenprogram: Week 4"},"content":{"rendered":"

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

Wenk: Die winter het nou finaal toegeslaan. As jy verplig is om soggens in die bitter koue te oefen, is dit die moeite werd om die regte klere aan te skaf om jou gemaklik te laat voel:<\/p>\n

– Sportwinkels het \u2019n wye verskeidenheid gespesialiseerde klere <\/strong>vir enige weer. Gaan maak \u2019n draai en kry die regte klere.
\n– Maak seker jy trek in lae <\/strong>aan sodat jy maklik kan uittrek.
\n– Jy verloor baie hitte <\/strong>deur jou kop en hande. Maak seker jy dra \u2019n mus en dun katoenhandskoene.
\n– As die koue lug jou longe <\/strong>pla, kry \u2019n \u201cbuff\u201d wat jy soos \u2019n nekdoek dra en oor jou mond skuif. Dit hou ook die lug naby jou mond vogtiger wat asemhaling vergemaklik. \u2019n Balaklava sal ook werk.
\n– \u2019n \u201cBuff\u201d is ook wonderlik om oor jou ore <\/strong>te hou as jy nie van \u2019n mus hou nie, want dis waar jou kop gewoonlik die koudste kry. Dis ook maklik om af te haal en om jou arm tre draai as jy te warm begin kry.
\n– Dik voetlose kouse <\/strong>werk ook uitstekend. Jy kan dit onder jou hardloopklere dra en dan hoef jy nie \u2019n duur langbroek te koop nie. P&P het gewoonlik \u2019n groot verskeidenheid. *Kyk uit vir die wat \u2019n insetsel tussen die bene het om te verhoed dat die naat jou skaaf.
\n– \u201cCompression socks\u201d werk ook lekker as jy te warm <\/strong>in \u2019n volle langbroek kry.<\/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 <\/strong><\/p>\n

Week 4
\nMaandag: 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 drie weke van ons 20 week-program voltooi. Wenk: Die winter het nou finaal toegeslaan. As jy verplig is om soggens in die bitter koue te oefen, is dit die moeite werd om die regte […]<\/p>\n","protected":false},"author":4,"featured_media":14319,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[667],"tags":[1836,2279,193,513],"class_list":["post-7671","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gesondheid","tag-oefenprogram","tag-hardloop","tag-fiksheid","tag-marathon"],"acf":[],"yoast_head":"\nMarathon-oefenprogram: Week 4 | 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-4\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Marathon-oefenprogram: Week 4 | rooi rose\" \/>\n<meta property=\"og:description\" content=\"Veels geluk, jy het nou al drie weke van ons 20 week-program voltooi. 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