Trainingschema Halve Maraton in 1h10’
Voorwarde :10 km in 32'00/120 tot 150 km per week in 7 trainingen
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Week 1 +2 Ma : 20 km in 1hr20'(4'00" /km)
Di : 12 km in 41' , (3'25" / km)
Wo : 15 km in 1h08'(4'30" / km)
Do : 8 x 1 km in 3'15", dribbelpauze 2'
Vr : 20 km in 1h20'(4'00" / km)
Za : 25 km in 2hr18' (5'30" / km)
Zo : 10 km in 37'30"(3'45" / km)
Week 3 Ma : 25 km in 1h44' (4'10" / km)
Di : 8 x 1 km in 3'15", dribbelpauze 2'
Wo : 15 km in 1h08'(4'30" / km)
Do : 20 x 300 m in 1'01", dribbelpauze 30"
Vr : 10 km in 37'30"(3'45" / km)
Za : 10 km in 45' (4'30" / km)
Zo : 10 km in 32'30"(3'15" / km)
Week 4 Ma : 15 km in 1h08' (4'30" / km)
Di : 15 x 1 km in 3'30", dribbelpauze 1'
Wo : 25 km in 1h44'(4'10" / km) Do : 15 km in 58'45"(3'55" / km)
Vr : 3 x 3 km in 10'15", dribbelpauze 5'
Za : 25 km in 1h44'(4'10" / km) Zo : 20 km in 1h20' (4'00" / km)
Week 5+6 Ma : 15 km in 58'45"(3'55" / km)
Di : 20 km in 1h28' (4'00" / km)
Wo : 8 x 1 km in 3'12", dribbelpauze 2'
Do : 20 km in 1h20'(4'00" / km)
Vr : 15 km in 1h08'(4'30" / km)
Za : 13 km in 44'25" (3'25" / km)
Zo : 25 km in 2h18' (5'30" / km)
Week 7 Ma : 15 km in 58'45"(3'55" /km)
Di : 1h30' loslopen
Wo : 20 km in 1h20'(4'00" / km)
Do : 20 x 300 m in 1'01", dribbelpauze 1'
Vr : 15 km in 58'45"(3'55" / km)
Za : 10 km in 45' , (4'30" / km)
Zo : 10 km in 32'30" (3'15" / km)
Week 8 Ma : 15 km in 1h08' (4'30" / km)
Di : 15 km in 58'45"(3'55" / km)
Wo : 15 x 1 km in 3'35", dribbelpauze 1'
Do : 25 km in 1h44'(4'10" / km)
Vr : 3 x 3 km in 10'15", dribbelpauze 5'
Za : 20 km in 1h20' (4'00" / km) Zo : 25 km in 1h44' (4'10" / km)
Week 9+10 Ma : 20 km in 1hr20'(4'00" /km)
Di : 13 km in 44'25", (3'25" / km)
Wo : 15 km in 1hr08' (4'30" / km)
Do : 10 x 1 km in 3'15", dribbelpauze 2'
Vr : 25 km in 2h18'(5'30" / km)
Za : 15 km in 58'45"(3'55" / km)
Zo : 25 km in 1h44'(4'10" / km)
Week 11 Ma : 1h30' loslopen
Di : 15 km in 1h08'(4'30" / km)
Wo : 15 x 100 m in 20", dribbelpauze 30",10 x 200 m in 41" p:30"
5 x 400 m in 1'16" P:1'30"
Do : 20 km in 1h20'(4'00" / km)
Vr : 15 km in 58'45", (3'55" / km)
Za : 10 km in 45'(4'30" / km)
Zo : 15 km in 50' (3'20" / km)
Week 12 Ma : 15 km in 1h08' (4'30" / km)
Di : 1h30' loslopen Wo : 25 km in 1h44'(4'10" / km)
Do : 3 x 3 km in 10'15", dribbelpauze 5'
Vr : 10 km in 37'30"(3'45" / km)
Za : 15 x 1 km in 3'35", pauze 1' Zo : 20 km in 1h20' (4'00" / km)
Week13+14 Ma : 15 km in 58'45"(3'55" / km)
Di : 13 km in 44'25" (3'25" / km)
Wo : 20 km in 1h30'(4'30" / km)
Do : 20 km in 1h20'(4'00" / km)
Vr : 10 x 1 km in 3'12", dribbelpauze 2'
Za : 25 km in 2h18' (5'30" / km)
Zo : 20 km in 1h20' (4'00" / km)
Week 15 Ma : 10 x 300 m in 50", dribbelpauze 1'
Di : 25 km in 1h44'(4'10" / km)
Wo : 10 km in 37'30"(3'45" / km)
Do : 20 km in 1h20'(4'00" / km)
Vr : 15 km in 1h08'(4'30" / km)
Za : 10 km in 32'(3'12" / km)
Zo : 25 km in 1h53'(4'30" / km)
Week 16 Ma : 20 km in 1h30' (4'30" / km)
Di : 10 x 300 m in 50", dribbelpauze 1'
Wo : 25 km in 1h44'(4'10" / km)
Do : 20 km in 1h20" (4'00" / km)
Vr : 3 x 3 km in 10'15", dribbelpauze 5'
Za : 25 km in 2h18'(5'30" / km) Zo : 1hr30' loslopen
Week 17 Ma : 25 km in 1h44' (4'10" / km)
Di : 10 x 200 m in 34", dribbelpauze 30" 2 series P : 5'
Wo : 25 km in 1hr53' (4'30" / km) Do : 20 km in 1h20'(4'00"/km)
Vr : 10 x 1 km in 3'15", dribbelpauze 2'
Za : 20 km in 1h20'(4'00" / km)
Zo : 25 km in 1h44'(4'10" / km)
Week 18 Ma : 20 km in 1h20' (4'00" / km)
Di : 13 km in 44'25"(3'25" / km)
Wo : 25 km in 2h18'(5'30" / km)
Do : 20 x 300 m in 1'01", dribbelpauze 1'
Vr : 20 km in 1hr20' (4'00" / km)
Za : 16 km : 4 km in 20'40" (5'10"/km),4 km in 16'40" (4'10"/km)
4 km in 15'40" (3'55"/km), 4 km in 13'40" (3'25"/km)
Zo : 25 km in 1h53'(4'30" / km)
Week 19 Ma : 15 km in 1h08' (4'30" / km)
Di : 2 x 5 km in 16'35", dribbelpauze 1'
Wo : 10 km in 45' (4'30" / km) Do : 20 km in 1h20'(4'00" / km)
Vr : 27 km in 2h02'(4'30" / km)
Za : 210x 1 km in 3'15", dribbelpauze 2'
Zo : 10 km speelse loop
Week 20 Ma : 10 km in 33'10"(3'19" / km)
Di : 20 km in 1h30'(4'30" / km)
Wo : 10 x 300 m in 50", dribbelpauze 1'
Do : 15 km, 4'30"/km , na 30' 2 km in 6'40"
Za : 10 km speelse loop
Zo : 1/2 marathon in 1hr10' (3'19" /km)
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naar boven !!!!