Trainingsschema Loopgroep AV ’34
15 april - 12 juli 2019
| Week | datum | dag | Baan/duur | Intensiteit | Omvang / duur |
Programma |
| 16 | 15-apr | Ma | B | T (zone 3-4) |
40 min (47) |
2 x (5 x 4 min) Z3 1:00 resp. 0:45, 0:30, 0:15 min R, 2 min SP |
| 17-apr | Wo | D | Duurloop in bos | |||
| 19-apr | Vr | B | 30 min (40) |
2 x 5 min Z3 + 4 x 5 min Z4 2 min R |
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| 17 | 22-apr | Ma | B | R (zone 1-2) |
2e paasdag, géén training | |
| 24-apr | Wo | D | Duurloop in bos | |||
| 26-apr | Vr | B | 40 min (47) |
4 x (8 min Z1 + 2 min Z2) 1 min R |
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| 18 | 29-apr | Ma | B | M (zone 2) |
35 min (43) |
5 x 7 min Z2 1 min R (2 min R) |
| 1-mei | Wo | D | 60 min | Duurloop in bos | ||
| 3-mei | 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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| 19 | 6-mei | Ma | B | T (zone 3-4) |
30 min (40) |
2 x 5 min Z3 + 4 x 5 min Z4 2 min R |
| 8-mei | Wo | D | Duurloop in bos | |||
| 10-mei | Vr | B | 27 min (37) |
3 x 9 min (7 min Z3 + 2 min Z4) 2 min R |
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| 20 | 13-mei | Ma | B | R (zone 1-2) |
32 min (35) |
1 x 8 min Z1 + 3 x 8min Z2 1 min R |
| 15-mei | Wo | D | 60 min | Duurloop in bos | ||
| 17-mei | Vr | B | 30 min (32) |
3 x 10 min Z2 1 min R |
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| 18-mei | Za | W | Wedstrijd | 'kLEEF Run Kroondomein Het Loo 1, 5, 8 en 10 km | ||
| 21 | 20-mei | Ma | B | M (zone 2) |
28 min (35) |
4 x 7 min Z2 1 min R |
| 22-mei | Wo | D | 60 min | Duurloop in bos | ||
| 24-mei | Vr | B | 28 min (32,5) |
7 X 4 min Z2 3 x 1 min R + 3 x 0,5 min R |
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| 22 | 27-mei | Ma | B | T (zone 3-4) |
25 min (33) |
2 x 5 min Z3 + 3 x 5 min Z4 2 min R |
| 29-mei | Wo | D | 60 min | Duurloop in bos | ||
| 31-mei | Vr | B | 24 min (32 min) |
4x3min Z3 + 4x3min Z4 1 min R / 2 min SP |
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| 23 | 3-jun | Ma | B | R (zone 1-2) |
24 min (31) |
8 x 3min, afwisselend Z1 / Z2 1 min R |
| 5-jun | Wo | D | 60 min | Duurloop in bos | ||
| 7-jun | Vr | B | 25 min (29) |
2 x 5 min Z1 + 3 x 5 min Z2 1 min R |
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| 24 | 10-jun | Ma | B | M (zone 2) |
2e pinksterdag, géén training | |
| 12-jun | Wo | D | 60 min | Duurloop in bos | ||
| 14-jun | Vr | B | 27 (37) |
3 x (2 min Z1 + 3 min Z2 + 4 min Z3) 1 min R, serie 2 min R |
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| 25 | 17-jun | Ma | B | T (zone 3-4) |
30 min (35) |
5x6 min Z3 1 min R |
| 19-jun | Wo | D | 60 min | Duurloop in bos | ||
| 21-jun | Vr | B | 30 min | Estafette in bos | ||
| 26 | 24-jun | Ma | B | R (zone 1-2) |
32 min (35) |
2 x 8 min Z2 + 2 x 8min Z1 1 min R |
| 26-jun | Wo | D | 60 min | Duurloop in bos | ||
| 28-jun | Vr | B | 33 min (35) |
3 x 11 min Z2 1 min R |
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| 27 | 1-jul | Ma | B | M (zone 2) |
30 min | Pizzapuntenloop |
| 3-jul | Wo | D | 60 min | Duurloop in bos | ||
| 5-jul | Vr | B | 30 min (36) |
(3 + 4 + 5) min Z2 + 6 min Z3 + (5 + 4 + 3) min Z2 1 min R |
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| 28 | 8-jul | Ma | B | T (zone 3-4) |
30 min | Sprintheuvel training, 2x 5 keer Z4 naar boven, R naar beneden en terug via kunstgras. Seriepauze 1 min. |
| 10-jul | Wo | D | 60 min | Duurloop in bos | ||
| 12-jul | Vr | B | 21 min (34 min) |
2 x (4 min Z3 + 0:30 min Top + 3 min Z3 + 0:30 min Top + 2 min Z3 + 0:30 min Top) 3 min R na Top |
