{"id":7959,"date":"2015-08-31T00:00:00","date_gmt":"2015-08-30T22:00:00","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/marathon-oefenprogram-week-16\/"},"modified":"2015-08-31T00:00:00","modified_gmt":"2015-08-30T22:00:00","slug":"marathon-oefenprogram-week-16","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/marathon-oefenprogram-week-16\/","title":{"rendered":"Marathon-oefenprogram: Week 16"},"content":{"rendered":"<p><span style=\"\"color: rgb(255, 0, 0);\"\"><span style=\"\"font-size: medium;\"\"><strong>Wenk<\/strong><\/span><\/span><\/p>\n<p> Eksperimenteer nou met eetgoed en energiedrankies wat jy wil gebruik. Moet nooit toegee aan die versoeking om nuwe produkte op die Expo te koop en dit dan vir die eerste keer in die wedren te gebruik nie. Baie atlete voor jou het dit al probeer en uiteindelik van portaloo na portaloo gesteier&hellip;<\/p>\n<p> <span style=\"\"color: rgb(255, 0, 0);\"\"><span style=\"\"font-size: medium;\"\"><strong>Week 16 <\/strong><\/span><\/span><\/p>\n<p> Maandag: 50 minute  (*R) ingesluit  6 *strides<br \/> Dinsdag: rus<br \/> Woensdag: 40 min (*R), 20 min (*V) <br \/> Donderdag: Rus<br \/> Vrydag: 40 min van afwisselend 1 min (*R), 1 min (*I) pas   <br \/> Saterdag of Sondag: 2h30 (*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 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 Eksperimenteer nou met eetgoed en energiedrankies wat jy wil gebruik. Moet nooit toegee aan die versoeking om nuwe produkte op die Expo te koop en dit dan vir die eerste keer in die wedren te gebruik nie. Baie atlete [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":15233,"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-7959","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\/ -->\n<title>Marathon-oefenprogram: Week 16 | 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-16\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Marathon-oefenprogram: Week 16 | rooi rose\" \/>\n<meta property=\"og:description\" content=\"Wenk Eksperimenteer nou met eetgoed en energiedrankies wat jy wil gebruik. 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