{"id":7745,"date":"2015-07-06T11:29:00","date_gmt":"2015-07-06T09:29:00","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/marathon-oefenprogram-week-8\/"},"modified":"2018-04-10T10:10:41","modified_gmt":"2018-04-10T08:10:41","slug":"marathon-oefenprogram-week-8","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/marathon-oefenprogram-week-8\/","title":{"rendered":"Marathon-oefenprogram: Week 8"},"content":{"rendered":"

Ons program vir die Sanlam Cape Town Marathon op 21 September in samewerking met Elana Meyer.<\/p>\n

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

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

Wenk vir die week<\/strong><\/p>\n

Dis altyd verkieslik om eerder te min te oefen en sonder beserings by die wegspring aan te kom, as om te veel te oefen en stokflou en met \u2018n reeks beserings te begin. Dis \u2018n veilige maatstaf om nooit die afstand wat jy per week hardloop met meer as 10% te verhoog nie. Tog moet jy ook na die intensiteit van jou sessies kyk. Jy sal dalk \u2018n 20% toename in afstand kan hanteer, maar as jy ook die intensiteit verhoog, raak die risiko vir beserings groter.<\/p>\n

Week 8 (herhaling van week 7)<\/p>\n

Maandag: 45 minute (*R)
\nDinsdag: rus
\nWoensdag: 35 min (R), 25 min (*V)
\nDonderdag: Rus
\nVrydag: 8 km tydtoets
\nSaterdag of Sondag: 2h30 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":"

Ons program vir die Sanlam Cape Town Marathon op 21 September in samewerking met Elana Meyer. Veels geluk, jy het nou al sewe weke van ons 20 week-program voltooi. Laat ons weet hoe jou oefenprogram vorder en stuur vrae en […]<\/p>\n","protected":false},"author":4,"featured_media":14596,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[667],"tags":[1836,2279,195,513],"class_list":["post-7745","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gesondheid","tag-oefenprogram","tag-hardloop","tag-oefen","tag-marathon"],"acf":[],"yoast_head":"\nMarathon-oefenprogram: Week 8 | 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-8\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Marathon-oefenprogram: Week 8 | rooi rose\" \/>\n<meta property=\"og:description\" content=\"Ons program vir die Sanlam Cape Town Marathon op 21 September in samewerking met Elana Meyer. 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