Traningschema van 20 weken voor beginners

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Week 1

Di : 30 ' wandelen

Do : 4 x (2' wandelen,1' lopen)

Za : 5 x ( 2' wandelen, 1' lopen )

Week 2

Di : 4 x (2' wandelen,2'lopen)

Do : 4 x (2' wandelen,2' lopen )

Za : 5 x ( 2' wandelen, 2' lopen )

Week 3

Di : 5 x (2' wandelen, 2' lopen )

Do : 4 x (2' wandelen, 3' lopen)

Za : 3 x ( 2' wandelen, 3' lopen )

Week 4

Di : 5 x ( 2' wandelen, 3' lopen )

Do : 4 x ( 2' wandelen, 4' lopen )

Za : 1 uur wandelen in stevig tempo

Week 5

Di : 5 x ( 3' wandelen, 3' lopen )

Do : 5 x ( 3' wandelen, 3' lopen )

Za : 5 x ( 2' wandelen, 4' lopen )

Week 6

Di : 5 x ( 2' wandelen, 4' lopen )

Do : 4 x (2' wandelen,5' lopen)

Za : 2 x (2'wandelen,5'lopen)+test 10' lopen

Week 7

Di : 5 x ( 2' wandelen, 5' lopen )

Do : 5 x ( 2' wandelen, 5' lopen )

Za : 8 x ( 2' wandelen, 3' lopen )

Week 8

Di : 4 x ( 2' wandelen, 6' lopen )

Do : 4 x (2' wandelen,6' lopen)

Za:3x(2' wandelen,6' lopen)+test 1 km in 8'

Week 9

Di : 4 x ( 2' wandelen, 6' lopen )

Do : 4 x (2' wandelen,6' lopen )

Za : 4 x ( 2' wandelen, 6' lopen )

Zo : 4 x (2' wandelen,6' lopen )

Week 10

Di : 4 x ( 2' wandelen, 8' lopen ),

Do : 5 x (2' wandelen,6' lopen )

Za : 4 x (2' wandelen,8' lopen )

Zo : 10' wandelen, 15' lopen

Week 11

Di : 3 x ( 2' wandelen, 10' lopen ),

Do :4 x (2 wandelen,8' lopen )

Za : 3 x ( 2' wandelen, 10' lopen ),

Zo :6 x (5' wandelen,5' lopen )

Week 12

Di : 3 x ( 2' wandelen, 12' lopen ),

Do :3 x (2' wandelen,10' lopen)

Za : 3x(2'wandelen,12'lopen),

Zo:5' wandelen,2x1 km heen & terug zelfde tijd

Week 13

Di : 2x(2' wandelen,15' lopen ),

Do : 3 x (3' wandelen,15' lopen )

Za : 2x(5' wandelen,20' lopen ),

Zo : 3 x ( 3' wandelen,15' lopen )

Week 14

Di : 2 x ( 3' wandelen, 20' lopen ),

Do : 4 x (2' wandelen,10' lopen)

Za : 8 x ( 2' wandelen, 5' lopen ),

Zo : 10' wandelen, 30' lopen )

Week 15

Di : 3 x ( 2' wandelen, 15' lopen ),

Do : 2 x (2' wandelen,20' lopen)

Za : 3 x ( 3' wandelen, 20' lopen ),

Zo : 4 x (2' wandelen,10' lopen)

Week 16

Di : 2 x ( 3' wandelen, 25' lopen ),

Do : 2 x (2' wandelen, 20' lopen )

Za : 2x(3' wandelen,25' lopen),

Zo:5' wandelen,3+3 km g in zelfde tijd

Week 17

Di : 10' wandelen, 30' lopen ),

Do : 4 x ( 3' wandelen, 10' lopen )

Za : 10' wandelen, 35' lopen ),

Zo : 3 x ( 4' wandelen, 15' lopen )

Week 18

Di : 10' wandelen, 35' lopen ),

Do : 4 x ( 3' wandelen, 10' lopen )

Za : 10' wandelen,40' lopen ),

Zo : 5' wandelen, 20' + 20' lopen

Week 19

Di : 10' wandelen, 45' lopen ),

Do : 3 x ( 3' wandelen, 15' lopen )

Za : 10' wandelen, 50' lopen ),

Zo : 2 x (10' wandelen, 30' lopen )

Week 20

Di : 3 x ( 3' wandelen, 10' lopen ),

Do : 2 x (5' wandelen, 20' lopen )

Za : 10' wandelen, 30' lopen ),

Zo : 10' wandelen, 60' lopen

Terug naar boven !!!!