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Hardloopschema
Nieuwsbrief
Het schema begint op maandag 29 december.
| Week | Dinsdag | Donderdag | Zaterdag | Zondag |
| 1 | 5 x 200m p = 200dr 6 x 1000 in Z3-4 p = 200dr |
1h15 in Z1 | 60 in Z2 waarin 10 x 30sec in Zg+ p = 2'30 |
2h00 in Z1 |
| 2 | 15 x 200m p = 200dr |
1h15 in Z1 | 45 in Zg- waarin 8 x 30sec in Zg+ p = 2'30 |
1h30 in Z1 |
| 3 | 5 x 200m p = 200dr 4 x 1500 in Z3-4 p = 300dr |
1h30 in Z1 | 30 in Z1 + 30 in Z2 waarin 10 x 30sec in Zg+ p = 1'30 |
2h30 in Z1 |
| 4 | 5 x 200m p = 200dr 6 x 1200 in Z3-4 p = 200dr |
1h30 in Z1 | 45 in Z1 + 30 in Z2 waarin 10 x 30sec in Zg+ p = 1'30 |
2h00 in Z1 |
| 5 | 5 x 200m p = 200dr 8 x 1000 in Z3-4 p = 200dr |
1h30 in Z1 | 30 in Z1 + 30 in Z2 waarin 10 x 30sec in Zg+ p = 1'30 |
3h00 in Z1 |
| 6 | 4 x (4 x 200m p = 100dr) sp = 200dr |
1h15 in Z1 | 60 in Zg- waarin 10 x 30sec in Zg+ p = 2'30 |
1h30 in Z1 |
| 7 | 5 x 200m p = 200dr 5 x 1500 in M p = 200dr (M = snelheid waarmee je de marathon wilt gaan lopen) |
60 in Zg- | 20 in Z1 + 20 in M + 20 in Z1 + 5 x 100m p = 100dr |
3h00 in Z1 |
| 8 | 5 x 200m p = 200dr 8 x 1200 in M p = 200dr na de 3e en 6e 100dr |
1h15 in Zg- | 60 in Zg- waarin 10 x 30sec in Zg+ p = 2'30 |
2 x (40 in Z1 + 20 in M) |
| 9 | 5 x 200m p = 200dr 10 x 1000 in M p = afw 100 en 200dr |
1h15 in Zg- | 20 in Z1 + 20 in M + 20 in Z1 + 5 x 100m p = 100dr |
3h00 in Z1 |
| 10 | 5 x 2000m p = 400dr (snelheid per 1000m: M + 9sec, M + 6sec, M + 3sec, M, M - 3sec) |
20 in Z1 + 20 in Z2 + 20 in Z1 |
Halve marathon | - |
| 11 | 5 x 10 in M p = 6 |
1h15 in Zg- | 20 in Z1 + 30 in M + 10 in Z1 |
3h00 in Z1 |
| 12 | 4 x 15 in M p = 8 |
1h15 in Z2 5 x 100m p = 100dr |
1h15 in Zg- | 15 in Z1 + 45 in Z2 + 20 in Z1 + 30 in M + 10 in Z1 |
| 13 | 5 x 200m p = 200dr 10 in Z1 + 10 in M + 5 in Z1 + 10 in M + 10 in Z1 |
3 x 20 in M p = 10 |
60 in Zg- | 1h30 in Z1 |
| 14 | 40 in Zg- laatste km in M |
10 in Z1 + 5 in M + 10 in Z1 + 5 in M + 10 in Z1 |
30 in Zg- | MARATHON |
Koop 'm hier!
