Trainingsschema Loopgroep AV ’34
1 juli - 6 oktober 2019
| datum | dag | Baan/ duur | Intensiteit | Omvang / duur |
Programma |
| 1-jul | Ma | B | M (zone 2) |
30 min | 2 x 8 min Z2 + 2 x 8min Z1 1 min R |
| 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 |
|
| 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. + Coopertest voor instroomgroep en andere belangstellenden |
| 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 |
|
| 15-jul | Ma | B | R (zone 1-2) |
30 min (39) |
10 x 3min, afwisselend Z1 / Z2 1 min R |
| 17-jul | Wo | D | 60 min | Duurloop in bos | |
| 19-jul | Vr | B | 25 min (29) |
2 x 5 min Z1 + 3 x 5 min Z2 1 min R |
|
| 22-jul | Ma | B | M (zone 2) |
30 min (34) |
5x6min Z2 1 min R |
| 24-jul | Wo | D | 60 min | Duurloop in bos | |
| 26-jul | Vr | B | 40 min (44) |
3 x 10 min Z2 + 1 x 10 min Z3 1 min R |
|
| 29-jul | Ma | B | T (zone 3-4) |
36 min (40) |
3 x 12 min Z3 2 min R |
| 31-jul | Wo | D | 60 min | Duurloop in bos | |
| 2-aug | Vr | B | 35 min | Estafette in bos | |
| 5-aug | Ma | B | R (zone 1-2) |
32 min (35) |
1 x 8 min Z1 + 3 x 8min Z2 1 min R |
| 7-aug | Wo | D | 60 min | Duurloop in bos | |
| 9-aug | Vr | B | 30 min (34) |
5 x 6 min Z2 1 min R |
|
| 12-aug | Ma | B | M (zone 2) |
35 min (41) |
5 x 7 min Z2 /Z1 afwisselend 1 min R |
| 14-aug | Wo | D | 60 min | Duurloop in bos | |
| 16-aug | Vr | B | 36 min (42) |
9 X 4 min Z2 4 x 1 min R + 4 x 0,5 min R |
|
| 19-aug | Ma | B | T (zone 3-4) |
30 min (40) |
2 x 5 min Z3 + 4 x 5 min Z4 2 min R |
| 21-aug | Wo | D | 60 min | Duurloop in bos | |
| 23-aug | Vr | B | 20 min (33:40) |
3 x (10 x ( 40 sec T + 20 sec R ) 2:20 min SP |
|
| 26-aug | Ma | B | R (zone 1-2) |
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 |
| 28-aug | Wo | D | 60 min | Duurloop in bos | |
| 30-aug | Vr | B | 30 min (39) |
5 x 3 min Z2 + 5 x 3 min Z1 1 min R |
|
| 2-sep | Ma | B | M (zone 2) |
32 min (38) |
4 x 8 min Z2 2 min R |
| 4-sep | Wo | D | 60 min | Duurloop in bos | |
| 6-sep | Vr | B | Heuveltraining in middenrondje Orderbos | ||
| 9-sep | Ma | B | T (zone 3-4) |
20 min (33 min) |
3 x (10 x ( 40 sec T + 20 sec R ) 2:20 min SP |
| 11-sep | Wo | D | 60 min | Duurloop in bos | |
| 13-sep | Vr | B | 30 min | Dobbelsteenloop | |
| 16-sep | Ma | B | R (zone 1-2) |
12 min | Coopertest 12 min |
| 18-sep | Wo | D | 60 min | Duurloop in bos | |
| 20-sep | Vr | B | 20 min (28) |
2x5 min Z1 + 2x5min Z2 2min R |
|
| 23-sep | Ma | B | M (zone 2) |
35 min (41) |
7 x 5 min Z2 1 min R |
| 25-sep | Wo | D | 60 min | Duurloop in bos | |
| 27-sep | Vr | B | 30 min (36) |
(3 + 4 + 5) min Z2 + 6 min Z3 + (5 + 4 + 3) min Z2 1 min R (piramideloop) |
|
| 30-sep | Ma | B | R (zone 1-2) |
27 min (37) |
3 x (2 min Z2 + 3 min Z2 + 4 min Z2) 1 min R, serie 2 min R + Coopertest 12 min (herkansing) |
| 2-okt | Wo | D | 60 min | Duurloop in bos | |
| 4-okt | Vr | B | 20 min (26) |
2x5 min Z2 + 2x5min Z1 2min R |
|
| 6-okt | Zo | W | HOGE VELUWELOOP + Wadlopen Ameland |
