rooirose@caxton.co.za<\/a> <\/p>\n Woorde van Elana Meyer: <\/p>\n
“\u2019n Marathon is in werklikheid \u2019n wedren teen jouself. Na 32 km (waarna mense gewoonlik verwys as die punt waar jy “die muur tref” of in Engels “hit the wall’) verg dit ekstra toewyding; ongag of jy \u2019n sosiale of professionele hardloper is. Dis wanneer jy goeie motovering nodig het sowel as \u2019n rede en doelwit vir hoekom jy die marathon aangedurf het. Daardie rede sal jou uiteindelik tot by die wenstreep dra. Elke marathon wat ek al gehardloop het, was uniek, spesiaal en anders. Elke keer wat ek die marathon se eindpuint bereik, ervaar ek emosies soos in geen ander afstand wat ek voltooi nie. <\/p>\n
Ons program vir die Sanlam Cape Town Marathon in samewerking met Elana Meyer.<\/p>\n
Week 7
Maandag: 45 minute (*R)
Dinsdag: rus
Woensdag: 35 min (R), 25 min (*V)
Donderdag: Rus
Vrydag: 8 km tydtoets
Saterdag of Sondag: 2h30 min (LSA) <\/p>\n
*(R) Rustig: hartklop onder 140 slae per minuut, pas – ongeveer 7:45min\/km
*(M) Medium: hartklop tusse 140-155 slae per minuut, pas – 7:08min\/km
*(V) Vining: hartklop tussen 155-170 slae per minuut, pas – 6:20 min\/km
*(I) Interval: hartklop 165 slae per minuut en hoër, pas – 5:51min\/km
*(LSA) Lang Stadige Afstand: hartklop onder 140 slae per minuut, pas – 7:45min\/km
*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 ses weke van ons 20 week-program voltooi. Laat ons weet hoe jou oefenprogram vorder en stuur vrae en wenke aan rooirose@caxton.co.za Woorde van Elana Meyer: “\u2019n Marathon is in werklikheid \u2019n wedren teen jouself. […]<\/p>\n","protected":false},"author":4,"featured_media":14448,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[667],"tags":[513,1836],"class_list":["post-7713","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gesondheid","tag-marathon","tag-oefenprogram"],"acf":[],"yoast_head":"\n
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