Trainingsschema Loopgroep AV ’34
29 juni - 2 oktober 2020
| Week | datum | dag | Baan/duur | Intensiteit | Omvang / duur |
Programma |
| 27 | 29-jun | Ma | B | T (zone 3-4) |
28 (31) |
4x (4 min + 3 min) rust 1 min |
| 1-jul | Wo | D | 60 min | Duurloop in bos | ||
| 3-jul | Vr | B | 30 | 30 min 200 meter estafette met 3 tal | ||
| 28 | 6-jul | Ma | B | R (zone 1-2) |
25 (29) |
2 x 5 min Z1 + 3 x 5 min Z2 1 min R |
| 8-jul | Wo | D | 60 min | Duurloop in bos | ||
| 10-jul | Vr | B | 27 (37) |
3 x (2 min Z1 + 3 min Z2 + 4 min Z1) 1 min R, serie 2 min R |
||
| 29 | 13-jul | Ma | B | M (zone 2) |
23 (29) |
2 min + 3 min + 4 min + 5 min + 4 min + 3 min + 2 min Z2 rust 1 min |
| 15-jul | Wo | D | 60 min | Duurloop in bos | ||
| 17-jul | Vr | B | 26 (32) |
5 min + 4 min + 3 min + 2 min + 3 min + 4 min + 5 min Z2 rust 1 min |
||
| 30 | 20-jul | Ma | B | T (zone 3-4) |
30 min (34 min) | 5 x 6 min Z3 2 min R |
| 22-jul | Wo | D | 60 min | Duurloop in wijk | ||
| 24-jul | Vr | B | 20 min (26 min) |
8 min Z3 + 6min Z4 + 4min Z3 + 2min Z4 2min R |
||
| 31 | 27-jul | Ma | B | R (zone 1-2) |
30 min (39) |
5 x 3 min Z2 + 5 x 3 min Z1 1 min R |
| 29-jul | Wo | D | 60 min | Duurloop in wijk | ||
| 31-jul | Vr | B | 30 min (39) |
10 x 3min, afwisselend Z1 / Z2 1 min R |
||
| 32 | 3-aug | Ma | B | M (zone 2) |
32 min (39) |
8 x 4 min Z2 1 min R |
| 5-aug | Wo | D | Duurloop in wijk | |||
| 7-aug | Vr | B | 27 (37) |
3 x (2 min Z1 + 3 min Z2 + 4 min Z3) 1 min R, serie 2 min R |
||
| 33 | 10-aug | Ma | B | T (zone 3-4) |
10 (28) |
10 x 1 min Z4 rust 2 min |
| 12-aug | Wo | D | 60 min | Duurloop in bos | ||
| 14-aug | Vr | B | 20 (33) |
10 x 2 min Z3 rust 1,5 min |
||
| 34 | 17-aug | Ma | B | R (zone 1-2) |
22 (31) |
5 x 0,5 min Z4 (1 min R) + 4 x 5 min Z2 (1 min R) |
| 19-aug | Wo | D | 60 min | Duurloop in wijk | ||
| 21-aug | Vr | B | 30 min (35) |
6 x 5 min Z2 (3 passen in 2 passen uit) 1 min R |
||
| 35 | 24-aug | Ma | B | M (zone 2) |
30 (34) |
5 x 6 min Z2 rust 1 min |
| 26-aug | Wo | D | 60 min | Duurloop in bos | ||
| 28-aug | Vr | B | 30 (35) |
6 x 5 min Z 2 rust 1 min |
||
| 36 | 31-aug | Ma | B | T (zone 3-4) |
20 (33) |
4x (2 min Z4 + 3 min Z3) rust 1 min, serie 3 min |
| 2-sep | Wo | D | 60 min | Duurloop in bos | ||
| 4-sep | Vr | B | 3 hoek in het bos | |||
| 37 | 7-sep | Ma | B | R (zone 1-2) |
29 (32) |
3 x 8 min Z2 rust 1 min + 5 min Z1 |
| 9-sep | Wo | D | 60 min | Duurloop in bos | ||
| 11-sep | Vr | B | 29 (37) |
8 x 3 min Z2 rust 1 min + 5 min zone 1 |
||
| 38 | 14-sep | Ma | B | M (zone 2) |
30 (33) |
9 min + 8 min + 7 min + 6 min Z2 rust 1 min |
| 16-sep | Wo | D | 60 min | Duurloop in bos | ||
| 18-sep | Vr | B | 28 (34) |
7 min + 6 min + 5 min + 4 min Z2 + 3 min + 2 min + 1 min Z3 rust 1 min |
||
| 39 | 21-sep | Ma | B | T (zone 3-4) |
24 (34) |
4 min + 3 min + 3 min + 4 min + 3 min + 3 min + 4 min, 4 min in Z4, 3 min in Z3 rust na 4 min 2 min rust na 3 min 1,5 min |
| 23-sep | Wo | D | 60 min | Duurloop in bos | ||
| 25-sep | Vr | B | 20 (33) |
4x (3 min z4 + 2 min z3) 1 min rust, serie 3 min |
||
| 40 | 28-sep | Ma | B | R (zone 1-2) |
28 (31) |
4 x 7 min Z2 rust 1 min |
| 30-sep | Wo | D | 60 min | Duurloop in bos | ||
| 2-okt | Vr | B | 28 (34) |
7 x 4 min Z2 rust 1 min |
