{"id":7895,"date":"2015-08-11T11:00:00","date_gmt":"2015-08-11T09:00:00","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/marathon-oefenprogram-week-13\/"},"modified":"2015-08-11T11:00:00","modified_gmt":"2015-08-11T09:00:00","slug":"marathon-oefenprogram-week-13","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/marathon-oefenprogram-week-13\/","title":{"rendered":"Marathon-oefenprogram: Week 13"},"content":{"rendered":"

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

Wenk <\/strong><\/span>
Probeer om een keer \u2019n week \u2019n sessie kragoefeninge in die gimnasium te doen om jou spiere te versterk. Swak buigspiere in jou heupe (hip flexors<\/em>) kan tot verskeie beserings soos knieë, “Archilles”, “IT-band” en dyspier (hamstring<\/em>) aanleiding gee. <\/p>\n

Oefeninge<\/strong><\/span>
– Staan op jou regterbeen en lig jou linkerknie tot jou bobeen parallel met die vloer is. Hou vir 10 sekondes. Doen drie stele van 10 herhalings aan beide kante.
– Sit met \u2019n goeie postuur in \u2019n stoel en lig jou regterknie verby 90 grade na jou bors toe sonder om jou bobeen kant toe te rol. Wag \u2019n paar sekondes en laat stadig sak. Doen drie stele van 10 aan beide kante. (Jy kan dit sommer voor jou rekenaar of televisie doen, solank jy regop sit en die sitplek gelyk en stewig is. Dus nie \u2019n super sagte rusbank waarin jy sit-lê nie. <\/p>\n

* Vir meer oefeninge, besoek www.runnersworld.com\/the-body-shop\/flex-benefits<\/span><\/a><\/p>\n

Week 13 <\/strong><\/span><\/span> <\/p>\n

Maandag: 60 minute (*R) ingesluit 6 *strides
Dinsdag: rus
Woensdag: 25 min (*R), 35 min (*V)
Donderdag: Rus
Vrydag: 8 km tydtoets*
Saterdag of Sondag: 3h 30min (*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.
* “Strides” vinniger as wedrentempo, maar nie voluit. <\/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":"

Ons program vir die Sanlam Cape Town Marathon op 21 September in samewerking met Elana Meyer. Wenk  Probeer om een keer \u2019n week \u2019n sessie kragoefeninge in die gimnasium te doen om jou spiere te versterk. Swak buigspiere in jou […]<\/p>\n","protected":false},"author":4,"featured_media":15053,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[667],"tags":[195,513,1836,1837],"class_list":["post-7895","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gesondheid","tag-oefen","tag-marathon","tag-oefenprogram","tag-sanlam-cape-town-marathon"],"acf":[],"yoast_head":"\nMarathon-oefenprogram: Week 13 | 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-13\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Marathon-oefenprogram: Week 13 | 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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