{"id":7842,"date":"2015-07-27T00:05:00","date_gmt":"2015-07-26T22:05:00","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/marathon-oefenprogram-week-11\/"},"modified":"2018-04-23T13:55:36","modified_gmt":"2018-04-23T11:55:36","slug":"marathon-oefenprogram-week-11","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/marathon-oefenprogram-week-11\/","title":{"rendered":"Marathon-oefenprogram: Week 11"},"content":{"rendered":"

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

Sjoe, jy is nou al by week 11<\/strong> van ons oefenprogram. Fantasties! Ons almal weet dit kos toewyding om in die winter te oefen. Wat maak jy op daai dae wat jy REGTIG, EGTIG nie lus is vir oefen nie?<\/p>\n

– Ek s\u00ea vir myself ek hoef net 20 minute te gaan hardloop. Nege uit die tien keer gaan jy volhou en die sessie voltooi.
\n– doen \u2019n korter interval sessie, dan gaan dit gouer verby
\n– kies \u2019n heuwel en hardloop 10 keer op en draf stadig terug
\n* Vir daai dae wat jy dan \u2019n korter sessie doen, het jy steeds iets gedoen en voel jy ook nie so teleurgesteld in jouself dat jy niks gedoen het nie. En jy hou die bal aan die rol.<\/p>\n

Laat ons weet wat j\u00fd doen as die rusbank en \u2018n beker warm sjokolademelk of glas rooi wyn vir jou wink en stuur dit aan rooirose@caxton.co.za<\/a><\/p>\n

Week 11
\n<\/strong>
\nMaandag: 60 minute (*R)
\nDinsdag: rus
\nWoensdag: 20 min (*R), 40 min (*V)
\nDonderdag: Rus
\nVrydag: 10 min (R*), 6×1 km tydtoets* pas met 2 min rus tussenin.
\nSaterdag of Sondag: 3h 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. Sjoe, jy is nou al by week 11 van ons oefenprogram. Fantasties! Ons almal weet dit kos toewyding om in die winter te oefen. […]<\/p>\n","protected":false},"author":4,"featured_media":14848,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[667],"tags":[195,513,1836,2279],"class_list":["post-7842","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gesondheid","tag-oefen","tag-marathon","tag-oefenprogram","tag-hardloop"],"acf":[],"yoast_head":"\nMarathon-oefenprogram: Week 11 | 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-11\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Marathon-oefenprogram: Week 11 | 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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