{"id":7917,"date":"2015-08-17T12:59:00","date_gmt":"2015-08-17T10:59:00","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/marathon-oefenprogram-week-14\/"},"modified":"2015-08-17T12:59:00","modified_gmt":"2015-08-17T10:59:00","slug":"marathon-oefenprogram-week-14","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/marathon-oefenprogram-week-14\/","title":{"rendered":"Marathon-oefenprogram: Week 14"},"content":{"rendered":"<p><span style=\"\"color: rgb(255, 0, 0);\"\"><span style=\"\"font-size: medium;\"\"><strong>Wenk<\/strong><\/span><\/span><\/p>\n<p> Moenie kanse waag en met \u2019n <strong>besering <\/strong>oefen nie. Jy is veel beter daaraan toe om te rus en \u2019n paar dae se oefen te mis. Onthou, dis veel beter om ondergeoefen by die wegspring te staan as oorgeoefen maar met beserings wat jou dalk halfpad gaan kniehalter. Of verhoed dat jy enigsins wegspring. <\/p>\n<p> <span style=\"\"color: rgb(255, 0, 0);\"\"><span style=\"\"font-size: medium;\"\"><strong>Week 14 <\/strong><\/span><\/span> <\/p>\n<p> Maandag: 60 minute  (*R) ingesluit  6 *strides<br \/> Dinsdag: rus<br \/> Woensdag: 20 min (*R), 40 min (*V) <br \/> Donderdag: Rus<br \/> Vrydag: 10 min (*R), , 6&#215;1 (*V) met 2 min rus tussenin.  <br \/> Saterdag of Sondag: 2h 30min (*LSA) <\/p>\n<p> *(R) Rustig: hartklop onder 140 slae per minuut, pas &#8211; ongeveer 7:45min\/km<br \/> *(M) Medium: hartklop tusse 140-155 slae per minuut, pas &#8211; 7:08min\/km<br \/> *(V) Vining: hartklop tussen 155-170 slae per minuut, pas &#8211; 6:20 min\/km<br \/> *(I) Interval: hartklop 165 slae per minuut en ho&euml;r, pas &#8211; 5:51min\/km<br \/> *(LSA) Lang Stadige Afstand: hartklop onder 140 slae per minuut, pas &ndash; 7:45min\/km<br \/> *tydtoets (time trial) so vining as wat  jy die afstand kan hardloop.<br \/> * &ldquo;Strides&rdquo; vinniger as wedrentempo, maar nie voluit. <\/p>\n<p> *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>Wenk Moenie kanse waag en met \u2019n besering oefen nie. Jy is veel beter daaraan toe om te rus en \u2019n paar dae se oefen te mis. Onthou, dis veel beter om ondergeoefen by die wegspring te staan as oorgeoefen [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":15103,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[667],"tags":[1836,1837,193,513],"class_list":["post-7917","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gesondheid","tag-oefenprogram","tag-sanlam-cape-town-marathon","tag-fiksheid","tag-marathon"],"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 14 | 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-14\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Marathon-oefenprogram: Week 14 | rooi rose\" \/>\n<meta property=\"og:description\" content=\"Wenk Moenie kanse waag en met \u2019n besering oefen nie. 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