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