{"id":7942,"date":"2015-08-24T00:00:00","date_gmt":"2015-08-23T22:00:00","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/marathon-oefenprogram-week-15\/"},"modified":"2015-08-24T00:00:00","modified_gmt":"2015-08-23T22:00:00","slug":"marathon-oefenprogram-week-15","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/marathon-oefenprogram-week-15\/","title":{"rendered":"Marathon-oefenprogram: Week 15"},"content":{"rendered":"<p>Ons program vir die Sanlam Cape Town Marathon op 21 September in samewerking met Elana Meyer.<\/p>\n<p> * Let wel: week 15 is herhaling van week 14<\/p>\n<p> <span style=\"\"color: rgb(255, 0, 0);\"\"><span style=\"\"font-size: medium;\"\"><strong>Wenk<\/strong><\/span><\/span>&nbsp;<\/p>\n<p> Dis belangrik om binne 30 min na jou oefensessie energie en prote&iuml;ene in te kry om te verseker dat jy spiere bou en herstel. Sjokolademelk (melk met &lsquo;n teelepel kakao en bietjie suiker of Steri Stumpi) bevat die perfekte verhouding van hierdie voedingstowwe en dis boonop heerlik. Maak dit vooraf sodat jy dit dadelik kan drink, of koop Steri Stumpi om in jou oefensak te sit. Lg. is van langlewe melk en sal nie buite die yskas bederf as jy dit nog nie oopgemaak het nie<\/p>\n<p> Week 15  (herhaling van week 14) <br \/> 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>Ons program vir die Sanlam Cape Town Marathon op 21 September in samewerking met Elana Meyer. * Let wel: week 15 is herhaling van week 14 Wenk&nbsp; Dis belangrik om binne 30 min na jou oefensessie energie en prote&iuml;ene in [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":15199,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[667],"tags":[513,1836,2461],"class_list":["post-7942","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gesondheid","tag-marathon","tag-oefenprogram","tag-cape-town-marathon"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ 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