Trainingschema 10 km in 30’.
Voorwaarde :10 km in 32'00" / 140 tot 160 km per week in 7 tot 8 trainingen
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Week 1+2
Ma : 20 km in 1h25' (4'15" /km)
Di : 8 x 1 km in 3'00", drpauze 2'
Wo : 25 km in 1h38' (3'55" / km)
Do : 1hr30' lopen
Vr : 15 km in 55' (3'40" / km)
Za : 25 km in 1h44' (4'10" / km) // 25 km in 1hr38' (3'55" / km)
Zo : 11 km in 34'50" (3'10" / km)
Week 3
Ma : 15 km uur 1hr04' (4'15" / km)
Di : 20 km in 1h15' (3'45" / km)
Wo : 24 km in 2hr00' (5'00" / km)
Do : 1hr30' lopen
Vr : 20 km in 1hr15'(3'45" / km)
Za : 15 km in 1hr04'(4'15" / km)
Zo : TEST 5 km in 15'00" (3'00" / km)
Week 4
Ma : 20 km in 1hr25' (4'15" / km)
Di : 20 km in 1hr15' (3'45" / km)
Wo : 3 x 3 km in 9'30", dribbelpauze 4'
Do : 24 km in 2h' (5'00" / km)
Vr : 15 km in 55' (3'40" / km)
Za : 8 km in 34'(4'15" / km) // 25 km in 1h38' (3'55" / km)
Zo : 20 km in 1h15' (3'45" / km)
Week 5+6
Ma : 20 km in 1hr25'(4'15" /km)
Di : 10 x 1 km in 3'00", drpauze 2'
Wo : 25 km in 1hr38' (3'55" / km)
Do : 1hr30' lopen
Vr : 20 km in 1hr25' (4'15" / km)
Za : 10 km in 42'30" (4'15" / km) // 25 km in 1hr36' (3'50" / km)
Zo : 12 km in 38' (3'10" / km)
Week 7
Ma : 15 km in 1h04' (4'15" /km)
Di : 20 km in 1hr15' (3'45" / km)
Wo : 24 km in 2h00' (5'00" / km)
Do : 1hr30' lopen
Vr : 15 km in 55' (3'40" / km)
Za : 15 km in 1h04' (4'15" / km)
Zo : 5 km in 14'55" (2'59" / km)
Week 8
Ma : 20 km uur 1hr25' (4'15" / km)
Di : 25 km in 1h38' (3'55" / km)
Wo : 3 x 3 km in 9'30" (P:4')
Do : 24 km in 2hr (5'00" / km)
Vr: 20 x 1 km in 3'20" (P : 1')
Za : 10 km in 42'30"(4'15" / km) // 25 km in 1hr36' (3'50" / km)
Zo : 20 km in 1hr15' (3'45" / km)
Week 9 + 10
Ma : 20 km in 1hr25' (4'15" / km)
Di : 10 x 1 km in 3' (P : 2')
Wo : 25 km in 1hr38' (3'55" / km)
Do : 1hr30' lopen
Vr : 20 km in 1hr25' (4'15" / km)
Za : 10 km in 42'30" (4'15" / km) // 25 km in 1h36' (3'50" / km)
Zo : 12 km in 38' (3'10" / km)
Week 11
Ma : 24 km in 2hr(5'00" /km)
Di : 20 km in 1hr15'(3'45" / km)
Wo : 25 x 200m in 38" (P : 30")
Do : 25 km in 1hr38' (3'55" / km)
Vr : 20 km in 1hr15' (3'45" / km)
Za : 15 km in 1hr04' (4'15" / km)
Zo : 5 km in 14'50" (2'58" / km)
Week 12
Ma : 20 km in 1h25' (4'15" /km)
Di : 25 km in 1hr38' (3'55" / km)
Wo : 3 x 3 km in 9'30" (P : 4')
Do : 25 km in 1hr36' (3'50" / km)
Vr : 20 km in 1hr15'(3'45" / km)
Za : 10 km in 42'30" (4'15" / km) // 25 km in 1hr36' (3'50" / km)
Zo : 20 km in 1hr15' (3'45" / km)
Week 13+14
Ma : 20 km uur 1hr25' (4'15"/km)
Di: 10 x 1 km in 3'05" (P: 2')
Wo : 30 km in 1hr58' (3'55" / km)
Do : 1hr30" lopen
Vr: 20 km in 1hr15'(3'45" / km)
Za : 10 km in 42'30"(4'15" / km) // 24 km in 2hr00' (5'00" / km)
Zo : 12 km in 37' (3'05" / km)
Week 15
Ma : 10 km in 42'30" (4'15" / km) // 25 x 200 m in 38" (P : 30")
Di : 25 km in 1hr36' (3'50" / km)
Wo : 10 x 1 km in 3'05" (P : 2' )
Do : 20 km in 1hr15' (3'45" / km)
Vr : 15 km in 1hr04' (4'15" / km)
Za : 45' speelse loop
Zo : 25 km in 1hr19' (3'10" / km)
Week 16
Ma : 10 km in 42'30"(4'15" /km)
Di : 25 km in 2hr05'(5'00" / km)
Wo : 20 km in 1hr15' (3'45" / km)
Do : 3 x 1 km in 2'45" (P : 12')
Vr : 10 km in 42'30" (4'15" / km)// 10 x 400 m in 1'12" (P: 40")
Za : 25 km in 1hr36' (3'50" / km)
Zo :30 km in 1hr58' (3'55" / km)
Week 17
Ma : 10 km in 42'30"(4'15"/km)// 10 x 400 m in 1'12" (P : 40")
Di : 30 km in 1hr58' (3'55" / km)
Wo : 8 x 1 km in 3' (P : 2')
Do : 25 km in 2hr05' (5'00" / km)
Vr : 5 km in 15'(3'00" / km)
Za : 20 km in 1hr25' (4'15" / km)
Zo : 1hr20' lopen
Week 18
Ma : 20 km in 1hr25' (4'15"/km)
Di: 10 x 2 km in 6'00" (P : 3')
Wo : 25 km in 1hr36' (3'50" / km)
Do : 10 x 300 m in 47" (P : 1')
Vr: 20 km in 1hr15'(3'45" / km)
Za : 45' speelse loop
Zo : 5 km in 14'40" (2'56" / km)
Week 19
Ma : 16 km : 4 km in 20', 4km in 17', 4 km in 15'40",4 km in 12'40" geen pauze
Di : 3 x 1 km in 2'45" (P : 12')
Wo : 15 km in 1hr04'(4'15"/km)
Do : 15 km in 1hr04' (4'15" / km)
Vr : 10 km in 32' (3'12" / km)
Za : 30 km 1hr58' (3'55" / km)
Zo : 15 km in 1hr04' (4'15" / km) // 17 km in 1hr04' (3'45" / km)
Week 20
Ma : 5 x 2 km in 6' (P : 3')
Di : 15 km in 1hr04'(4'15" / km) // 17 km in 1hr04' (3'45" / km)
Wo : 15 km in 1hr04' (4'15" / km)
Do : 10 x 400 m in 1'12" (P : 40")
Za : 1 uur speelse loop
Zo :10 km in 30' (3'00" / km)
Terug naar boven !!!!