Kafdraf-van stapper tot hardloper oefenprogramme en hardloopwenke

Kafdraf-van stapper tot hardloper oefenprogramme en hardloopwenke Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Kafdraf-van stapper tot hardloper oefenprogramme en hardloopwenke, Port Elizabeth.

Kafdraf started in 2012 as service to friends to answer their need to
get fitter or transition from walking to casual running. 1000's of visitors have been helped with easy tips and programs from middle distances, 5km, 10km, 21km, 42km and Comrades 89km Hierdie page is vir skakeling met besoekers aan die blog met dieselfde naam: Kafdraf by benniesin.blogspot.com
Die blog het maklike en v

innige artikels vir haastige lesers soos bv:
Wenke en wette vir langafstand hardloop;
Oefenprogramme vir oorganf van stap tot hardloop;
Oefenprogramme vir beginners tot gevorderde hardlopers;
oefeprogramme en riglyne vir middelafstande 1500m, 3000m, 5km; 10km, 21km, 42km, ens. beserings en siektes wat hardlopers kry;
spoedwerk, gehalte sessies om vinniger te hardloop;
Basiese wenke en voorbereiding vir Comrades Marathon;
Spoed en passkatting en hoe vinnige om te oefen;

21/02/2026
If you want inspiration, then follow our Para Olympics athletes in Paris 2024. There is nothing like experiencing my 10 ...
06/09/2024

If you want inspiration, then follow our Para Olympics athletes in Paris 2024. There is nothing like experiencing my 10 runners as athletes, all living with different cognitive challenges, when they finish their 1st 21km race in about 2 hours or under.

22/07/2022

Hi all runners joggers walkers , tell me your next goal or race.
In Port Elizabeth we will be starting our marathon training mid August for the 42km race on 3 Dec 2022.
A group in PE will follow the RW tested program over 16 weeks for beginners (new to 42km) starting on 15 August 2022. ( I will share this if you contact me)

I followed my FURMAN tested 3-runs per week program(with 2 cross training) from August 2021 and finished my "come back" (no racing for 2 years) race 42km in 3h28min (as an "old" man with pace of about 4min 58sec /km)
Try this if you battle with time, injuries, high milage or just want a new program with an emphasis on training pace and quality marathon sessions.
Ts & Cs:
Don't do this program if your are not a long distance runner or don't try this for your 1st 42km.
This program is for more advanced runners with some experience or muscle "readiness" for "speed" and faster paced training such as intervals and tempo's(time trials).

Message me and I will share program.
The FURMAN tested F.I.R.S.T. program includes:-
The 3 sessions :-
Tuesday :intervals(40's0 to 1600m's repeats);
Thursday: tempo runs (5-16km faster paced than target race pace)
Weekend: traditional LSD/long slow runs e.g. 22, 24, 27, 21, 29, 24, 30 ,24, 30 etc)Thura

16/11/2021

Did you hear about my crazy 42km marathon program with only 3 runs per week? This tested program also helped me after 3 race attempts over years to do my best in 2h52min at age 50. If interested in my current come back attempt then leave a comment.

29/07/2020

Different running styles and different personalities. Can you identify yourself or your friends? It's ok, because Matswarathu "Loop-en Val" was a world known national legend with a very strange style as described by his nick name. Enjoy and give your comment.

26/07/2020

Coach Leonardo, congratulations with the progress with mid distance athletes so soon after lock-down. I can recommende coach Leonardo's approach and results: https://www.facebook.com/leonardo.co.za

Middle distance coach for 25 years. Few SA Champs and medals winners track and cross country.

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Port Elizabeth

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