Trainingsschema Loopgroep AV ’34
16 december 2019 - 27 maart 2020
| datum | dag | Baan /duur |
Intensiteit | Omvang / duur |
Programma |
| 16-dec | Ma | B | M (zone 2) |
35 min (43) |
5 x 7 min Z2 1 min R (2 min R) |
| 18-dec | Wo | D | 60 min | Duurloop in wijk Lichtjesloop vanuit Malkenschoten (Dubbelbeek) |
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| 20-dec | Vr | B | 36 min (42) |
9 X 4 min Z2 4 x 1 min R + 4 x 0,5 min R |
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| 23-dec | Ma | B | T (zone 3-4) |
30 min (40) |
2 x 5 min Z3 + 4 x 5 min Z4 2 min R |
| 25-dec | Wo | D | * * K E R S T ** (geen training) | ||
| Do | w | Wim van Beek loop (SC Klarenbeek) https://www.scklarenbeek.nl/155/26-12-2019/agenda/ |
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| 27-dec | Vr | B | 20 min (33:40) |
3 x (10 x ( 40 sec T + 20 sec R ) 2:20 min SP |
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| 30-dec | Ma | B | R (zone 1-2) |
30 min (39) |
5 x 3 min Z2 + 5 x 3 min Z1 1 min R |
| 1-jan | Wo | D | * * Nieuwjaarsdag ** (geen training) | ||
| 3-jan | Vr | B | 28 min (38 min) |
2 x (2 min Z1 + 3 min Z2 + 4 min Z1 + 3 min Z2 + 2 min Z1) 1 min R, 2 min SP |
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| 6-jan | Ma | B | M (zone 2) |
24 min (35) |
(4 x 4 min Z2) +( 4 x 2 min Z3) 2 min R / 1 min R |
| 8-jan | Wo | D | 60 min | Duurloop in wijk | |
| 10-jan | Vr | B | 28 min (38 min) |
2 x (2 min Z2 + 3 min Z3 + 4 min Z2 + 3 min Z3 + 2 min Z2) 1 min R, 2 min SP |
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| 13-jan | Ma | B | T (zone 3-4) |
30 min (38 min) | 5 x 6min Z4 2 min R |
| 15-jan | Wo | D | 60 min | Duurloop in wijk | |
| 17-jan | Vr | B | 35 min (39) |
7 x 5 min Z3 1 min R |
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| 20-jan | Ma | B | R (zone 1-2) |
25 min (29) |
5 x 5 min Z2 1 min R |
| 22-jan | Wo | D | 60 min | Duurloop in wijk | |
| 24-jan | Vr | B | 25 min (29) |
4 x 5 min Z2 + 1 x 5 min Z1 1 min R |
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| 27-jan | Ma | B | M (zone 2) |
36 min (42) |
8 X 4 min Z2 4 x 1 min R + 3 x 0,5 min R |
| 29-jan | Wo | D | 60 min | Duurloop in wijk | |
| 31-jan | Vr | B | 12 min (22 min) | 6 x 2 min Z4 2 min R |
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| 2-feb | Zo | Midwinter Marathon https://www.midwintermarathon.nl |
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| 3-feb | Ma | B | T (zone 3-4) |
30 min (40) |
2 x 5 min Z3 + 4 x 5 min Z4 2 min R Uitlopen voor mindwinter deelnemers |
| 5-feb | Wo | D | 60 min | Duurloop in wijk | |
| 7-feb | Vr | B | 40 min (47) |
2 x (5 x 4 min) Z3 1:00 resp. 0:45, 0:30, 0:15 min R, 2 min SP |
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| 10-feb | Ma | B | R (zone 1-2) |
32 min (35 min) |
4 x (6 min Z1 + 2 min Z2 aansluitend) 1 min R |
| 12-feb | Wo | D | 60 min | Duurloop in wijk | |
| 14-feb | Vr | B | 27 min (35 min) |
3x3 min Z2 + 3x3 min Z1 + 3x3 min Z2 1min R **Valentijnsdag** |
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| 17-feb | Ma | B | M (zone 2) |
35 min (43) |
5 x 7 min Z2 1 min R |
| 19-feb | Wo | D | 60 min | Duurloop in wijk | |
| 21-feb | Vr | B | 30 min | Dobbelsteenloop | |
| 24-feb | Ma | B | T (zone 3-4) |
35 min (41 min) | 7 x 5 min Z3 1 min R |
| 26-feb | Wo | D | 60 min | Duurloop in wijk | |
| 28-feb | Vr | B | 30 min | Estafette met drietallen, 200m per loper. 10 min Z3 + 10min Z4 + 10min Z3 |
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| 2-mrt | Ma | B | R (zone 1-2) |
32 min (35) |
3 x 8 min Z2 + 1 x 8min Z1 1 min R |
| 4-mrt | Wo | D | 60 min | Duurloop in wijk | |
| 6-mrt | Vr | B | 30 min | Souplessetraining bergaf , gericht op ontspannen lopen Kleiberg |
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| 9-mrt | Ma | B | M (zone 2) |
Coopertest 12 min met toelichting trainen in zones in clubhuis. | |
| 11-mrt | Wo | D | 60 min | Duurloop in wijk | |
| 13-mrt | Vr | B | 32 min (39) |
8 x 4 min Z2 1 min R |
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| 16-mrt | Ma | B | T (zone 3-4) |
30 min (34 min) | 5 x 6 min Z3 - 1 min R Herkansing coopertest met toelichting trainen in zones in clubhuis. |
| 18-mrt | Wo | D | 60 min | Duurloop in wijk | |
| 20-mrt | Vr | B | 20 min (26 min) |
8 min Z3 + 6min Z4 + 4min Z3 + 2min Z4 2min R |
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| 23-mrt | Ma | B | R (zone 1-2) |
30 min (39) |
5 x 3 min Z2 + 5 x 3 min Z1 1 min R |
| 25-mrt | Wo | D | 60 min | Duurloop in wijk | |
| 27-mrt | Vr | B | 30 min (39) |
10 x 3min, afwisselend Z1 / Z2 - 1 min R Let op: concentreren op het tempoverschil |
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