{"id":7806,"date":"2015-07-21T10:16:00","date_gmt":"2015-07-21T08:16:00","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/marathon-oefenprogram-week-10\/"},"modified":"2016-07-28T12:06:43","modified_gmt":"2016-07-28T10:06:43","slug":"marathon-oefenprogram-week-10","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/marathon-oefenprogram-week-10\/","title":{"rendered":"Marathon-oefenprogram: Week 10"},"content":{"rendered":"

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

Ons hoop jy hou nog by met ons marathonprogram. As \u2019n griep of verkoue jou plattrek; moenie moed verloor nie. Rus tot jy beter is en begin dan stadig. Oefen as jy siek is, is niks lekker nie en boonop baie onverstandig. Onthou, \u2019n griepvirus kan jou hartspier aantas en as jy dan hard oefen voor jy herstel het, kan jy selfs permanente skade aan jou hart rig. Vir meer inligting oor oefen met griep en verkoues, besoek:\u00a0http:\/\/www.home.trainingpeaks.com\/blog\/article\/the-athlete-s-survival-guide-to-the-cold-and-flu-season<\/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>
\nOefen op \u2019n le\u00eb maag as jy sukkel om gewig te verloor. As jy matige oefening gaan doen (nie jou lang hardloopsessie oor die naweek nie) kan jy jou liggaam forseer om vet te verbrand as jy na die nag se vas, oefen sonder om iets te eet. Maak seker dat jy agterna eet. Maar hou dit binne perke. Dit help nie jy balanseer die energie wat jy verbrand het met die energie wat jy agterna inneem nie.<\/p>\n

Week 10
\nMaandag: 55 minute (*R)
\nDinsdag: rus
\nWoensdag: 25 min (*R), 35 min (*V)
\nDonderdag: Rus
\nVrydag: 8 km tydtoets*
\nSaterdag of Sondag: 2h45 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.
\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. Ons hoop jy hou nog by met ons marathonprogram. As \u2019n griep of verkoue jou plattrek; moenie moed verloor nie. Rus tot jy beter […]<\/p>\n","protected":false},"author":4,"featured_media":14742,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2951,667],"tags":[1836,2461,195,513],"class_list":["post-7806","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fiksheid","category-gesondheid","tag-oefenprogram","tag-cape-town-marathon","tag-oefen","tag-marathon"],"acf":[],"yoast_head":"\nMarathon-oefenprogram: Week 10 | 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-10\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Marathon-oefenprogram: Week 10 | 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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