{"id":7859,"date":"2015-08-04T10:16:00","date_gmt":"2015-08-04T08:16:00","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/marathon-oefenprogram-week-12\/"},"modified":"2018-04-23T13:52:54","modified_gmt":"2018-04-23T11:52:54","slug":"marathon-oefenprogram-week-12","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/marathon-oefenprogram-week-12\/","title":{"rendered":"Marathon-oefenprogram: Week 12"},"content":{"rendered":"<p>Wonderlik, jy het die eerste elf weke oorleef en nou is jy by <strong>week 12 <\/strong>van ons oefenprogram.<\/p>\n<p>As jy ongewone pyn in jou knie\u00eb, rug of bene ervaar is dit die moeite werd om jou <strong>skoene <\/strong>te inspekteer. Uitgetrapte skoene gooi jou liggaam se balans uit en lei tot allerhande sekond\u00eare probleme. As jy nie seker is nie, besoek \u2019n gespesialiseerde sportskoenwinkel of \u2019n fisioterapeut. Die algemene re\u00ebl is tussen 500 en 800km of \u2019n jaar se oefen in \u2019n paar skoene as jy nie lang afstande doen nie. Maar dit verskil vir individuele gebruik.<\/p>\n<p>Besoek hierdie webwerwe vir interessante inligting en menings:<br \/>\n<a target=\"\">www.runnersworld.com\/running-shoes\/running-shoe-faq<\/a><br \/>\n<a target=\"\">www.runnersconnect.net\/running-injury-prevention\/how-long-before-you-have-to-change-running-shoes\/<\/a><\/p>\n<p>Hoe lank hou j\u00f3\u00fa skoene? Laat ons weet en stuur dit aan <a>rooirose@caxton.co.za<\/a><\/p>\n<p><strong>Week 12 <\/strong><br \/>\nMaandag: 60 minute (*R)<br \/>\nDinsdag: rus<br \/>\nWoensdag: 30 min (*R), 30 min (*V)<br \/>\nDonderdag: Rus<br \/>\nVrydag: 6 km tydtoets*<br \/>\nSaterdag of Sondag: 1h 30min (*M)<\/p>\n<p>*(R) Rustig: hartklop onder 140 slae per minuut, pas &#8211; ongeveer 7:45min\/km<br \/>\n*(M) Medium: hartklop tusse 140-155 slae per minuut, pas &#8211; 7:08min\/km<br \/>\n*(V) Vining: hartklop tussen 155-170 slae per minuut, pas &#8211; 6:20 min\/km<br \/>\n*(I) Interval: hartklop 165 slae per minuut en ho\u00ebr, pas &#8211; 5:51min\/km<br \/>\n*(LSA) Lang Stadige Afstand: hartklop onder 140 slae per minuut, pas \u2013 7:45min\/km<br \/>\n*tydtoets (time trial) so vining as wat jy die afstand kan hardloop.<br \/>\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":"<p>Wonderlik, jy het die eerste elf weke oorleef en nou is jy by week 12 van ons oefenprogram. As jy ongewone pyn in jou knie\u00eb, rug of bene ervaar is dit die moeite werd om jou skoene te inspekteer. Uitgetrapte [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":14917,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[667],"tags":[513,1836,2247,2461,2546],"class_list":["post-7859","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gesondheid","tag-marathon","tag-oefenprogram","tag-sanlam","tag-cape-town-marathon","tag-elana-meyer"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Marathon-oefenprogram: Week 12 | 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-12\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Marathon-oefenprogram: Week 12 | rooi rose\" \/>\n<meta property=\"og:description\" content=\"Wonderlik, jy het die eerste elf weke oorleef en nou is jy by week 12 van ons oefenprogram. 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