Trainingschema Halve Maraton in 1h20
Voorwarde :10 km in 36'00/ 90 tot 120 km per week in 7 trainingen
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Week 1 +2 Ma : 20 km in 1hr32'(4'35" /km)
Di : 12 km in 47' , (3'55" / km)
Wo : 15 km in 1hr15' (5'00" / km)
Do : 6 x 1 km in 3'35", dribbelpauze 2'
Za : 22 km in 2h12' , (6'00" / km)
Zo : 15 km in 1h06'(4'25" / km)
Week 3 Ma : 20 km in 1h32' (4'35" / km)
Di : 6 x 1 km in 3'35", dribbelpauze 2'
Wo : 15 km in 1hr06' (4'25" / km)
Do : 20 x 300 m in 1'09", dribbelpauze 30"
Za : 15 km in 1h15'(5'00" / km)
Zo : 10 km in 36'40" (3'40" / km)
Week 4 Ma : 15 km in 1h15' (5'00" / km)
Di : 20 km in 1h32' (4'35" / km)
Wo : 25 x 200 m in 46", dribbelpauze 30"
Do : 15 km in 1h06' (4'25" / km)
Vr : 3 x 3 km in 11'30", dribbelpauze 5'
Za : 22 km in 1h45' (4'45" / km)
Zo : 10 km in 50' (5'00" / km)
Week 5+6 Di : 12 km in 47' (3'55" / km)
Wo : 18 km in 1h33' (5'00" / km)
Do : 8 x 1 km in 3'35", dribbelpauze 2'
Vr : 20 km in 1h32' (4'35" / km)
Za : 22 km in 2h12' (6'00" / km)
Zo : 12 km in 51' (4'15" / km)
Week 7 Ma : 1hr15' lopen
Di : 22 km in 1h45' , (4'45" / km)
Wo : 20 x 300 m in 1'09", dribbelpauze 30"
Do : 15 km in 1h15' , (5'00" / km)
Za : 10 km in 36'20" (3'38" / km)
Zo : 10 km in 50' (5'00" / km)
Week 8 Ma : 20 km in 1h32' (4'35" / km)
Di : 10 x 400 m in 1'26", dribbelpauze 1'30"
Wo : 20 km in 1h32' (4'35" / km)
Do : 3 x 3 km in 11'30", dribbelpauze 5'
Za : 22 km in 1h45' (4'45" / km)
Zo : 15 km in 1h06' (4'25" / km)
Week 9+10 Ma : 20 km in 1hr32'(4'35" /km)
Di : 13 km in 49'50' (3'50" / km)
Wo : 10 km in 50' (5'00" / km)
Do : 8 x 1 km in 3'35", dribbelpauze 2'
Vr : 20 km in 1h32' , (4'35" / km)
Za : 22 km in 2hr12' (6'00" / km)
Zo : 15 km in 1h06'(4'25" / km)
Week 11 Ma : 1hr lopen
Di : 20 km in 1h32' , (4'35" / km)
Wo : 10 x 100 m in 23' (P:30"),10x200 in 46" (P:30),
5x400 in 1'26"(P:1'30")
Do : 20 km in 1h30' , (4'30" / km)
Za : 10 km speelse loop
Zo : 15 km in 56' (3'44" / km)
Week 12 Ma : 15 km in 1h15' (5'00" / km)
Wo : 25 km in 1h59' (4'45" / km)
Do : 15 km in 1h06' (4'25" / km)
Vr : 3 x 3 km in 11'30", dribbelpauze 5'
Za : 22 km in 1h45' (4'45" / km)
Zo : 15 km in 1h06' (4'25" / km)
Week13+14 Ma : 22 km in 1h45' (4'45" / km)
Di : 8 x 1 km in 8'35", dribbelpauze 2'
Wo : 20 km in 1h32' (4'35" / km)
Vr : 13 km in 49'50" (3'50" / km)
Za : 22 km in 2h12' (6'00" / km)
Zo : 20 km in 1h32' (4'35" / km)
Week 15 Ma : 20 km in 1h32' (4'35" / km)
Di : 25 km in 1hr59' (4'45" / km)
Wo : 15 km in 1hr15' (5'00" / km)
Do : 5 x 300 m in 57", dribbelpauze 1'
Vr : 10 km speelse loop
Za : 10 km in 36' (3'38" / km)
Zo : 15 km in 1h15' (5'00" / km)
Week 16 Ma : 22 km in 1h45' (4'45" / km)
Di : 20 x 300 m in 1'09", dribbelpauze 1'
Wo : 20 km in 1h32' (4'35" / km)
Do : 15 km in 1h15' (5'00" / km)
Vr : 3 x 3 km in 11'30", dribbelpauze 5'
Za : 23 km in 2h18' (6'00" / km)
Zo : 15 km in 1h06' (4'25" / km)
Week 17 Ma : 22 km in 1h45' (4'45" / km)
Di : 5 x 200 m in 38", dribbelpauze 30" 2x P:5'
Wo : 22 km in 1hr50' (5'00" / km)
Do : 15 x 1 km in 4'00", dribbelpauze 2'
Vr : 15 km in 1h15'(5'00" / km)
Za : 8 x 1 km in 3'35", dribbelpauze 2'
Zo : 20 km in 1h32' (4'35" / km)
Week 18 Ma : 22 km in 1h59' (4'45" / km)
Di : 20 x 300 m in 1'09", dribbelpauze 30"
Wo : 20 km in 1hr32' (4'35" / km)
Do : 10 km in 50'(5'00" / km)
Vr : 20 km in 1h32' (4'35" / km)
Za : 2 x 5 km in 19', dribbelpauze 10'
Zo : 22 km in 2hr12' (6'00" / km)
Week 19 Ma : 15 km in 1h15' (5'00" / km)
Wo : 13 km in 49'50" (3'50" / km)
Do : 10 km in 50' (5'00" / km)
Vr : 8 x 1 km in 3'35", dribbelpauze 2'
Za : 22 km in 1h59' (4'45" / km)
Zo : 20 km in 1h30' (4'30" / km)
Week 20 Ma : 10 km in 37'50' (3'47" / km)
Di : 5 x 300 m in 57", dribbelpauze 1'
Wo : 20 km in 1h32' (4'35" / km)
Do : 10 km , 5'/km , na 30' 2 km in 7'34"
Za : 10 km speelse loop
Zo : 1/2 marathon in 1hr20' (3'47"/km)
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