rooirose@caxton.co.za<\/a><\/p>\nWenk<\/strong> As jy nie tyd het vir \u2019n volle sessie op \u2019n dag nie, kan jy as noodmaatre\u00ebl dit verdeel in twee korter sessies waar jy een die oggend doen en een die aand. Moet dit verkieslik nie met die lang stadige afatand ((LSA) van die naweek doen nie, want jou bene moet gewoond raak aan \u2018n lang tyd op die pad. Maar dis steeds beter as om dit oor te slaan weens tydbeperkings.<\/p>\nOns program vir die Sanlam Cape Town Marathon
\nWeek 6 (herhaling van week 5)
\nMaandag: 40 minute (*R)
\nDinsdag: rus
\nWoensdag: 40 min (R), 20 min (*V)
\nDonderdag: Rus
\nVrydag: 10 min (R) 4x1km (V) pas met 2 min rus tussenin
\nSaterdag of Sondag: 2h00 min (LSA)<\/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.
\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 vyf weke van ons 20 week-program voltooi. Laat ons weet hoe jou oefenprogram vorder en stuur vrae en wenke aan rooirose@caxton.co.za Wenk As jy nie tyd het vir \u2019n volle sessie op \u2019n dag […]<\/p>\n","protected":false},"author":4,"featured_media":14422,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[667],"tags":[2279,2355,136,1836],"class_list":["post-7701","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gesondheid","tag-hardloop","tag-marahton","tag-gesondheid","tag-oefenprogram"],"acf":[],"yoast_head":"\n
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