Trainingsschema Loopgroep AV ’34
28 sept - 1 januari 2021
| Week | datum | dag | Baan/ duur | Intensiteit | Omvang / duur |
Programma |
| 40 | 28-sep | Ma | B | R (zone 1-2) |
28 (31) |
7 x 4 min Z2 rust 1 min |
| 30-sep | Wo | D | 60 min | Duurloop in bos | ||
| 2-okt | Vr | B | 28 (34) |
4 x 7 min Z2 rust 1 min |
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| 41 | 5-okt | Ma | B | M (zone 2) |
30 (35) |
6 x 5 min Z 2 rust 1 min |
| 7-okt | Wo | D | 60 min | Duurloop in wijk | ||
| 9-okt | Vr | B | 30 (34) |
5 x 6 min Z2 rust 1 min |
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| 42 | 12-okt | Ma | B | T (zone 3-4) |
10 (28) |
10 x 1 min Z4 rust 2 min |
| 14-okt | Wo | D | 60 min | Duurloop in wijk | ||
| 16-okt | Vr | B | 20 (33,5) |
10 x 2 min Z3 rust 1,5 min |
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| 43 | 19-okt | Ma | B | R (zone 1-2) |
28 (35) |
4 x ( 4 min + 3min) Z2 rust 1 min |
| 21-okt | Wo | D | 60 min | Duurloop in wijk | ||
| 23-okt | Vr | B | 25 (34) |
5 x (3 min + 2 min) Z2 rust 1 min |
||
| Zondag 25 oktober - Wintertijd | ||||||
| 44 | 26-okt | Ma | B | M (zone 2) |
30 (39) |
10 x 3 min, afwisselend Z3 / Z2 1 min R |
| 28-okt | Wo | D | 60 min | Duurloop in wijk | ||
| 30-okt | Vr | B | 28 (34) |
7 x 4 min Z2 / Z3 rust 1 min |
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| 45 | 2-nov | Ma | B | T (zone 3-4) |
30 | 30 min 200 meter estafette met 3 tal (10 min Z3, 10 min Z4, 10 min Z3) |
| 4-nov | Wo | D | 60 min | Duurloop in wijk | ||
| 6-nov | Vr | B | Kleiberg interval. Denk aan hesjes! |
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| 46 | 9-nov | Ma | B | R (zone 1-2) |
30 (39) |
5 x 3 min z2 + 5 x 3 min Z1 1 min R |
| 11-nov | Wo | D | 60 min | Duurloop in wijk | ||
| 13-nov | Vr | B | 22 (31) |
5 x 0,5 min Z4 (1 min R) + 4 x 5 min Z2 (1 min R) | ||
| 47 | 16-nov | Ma | B | M (zone 2) |
30 (36) |
3 + 4 + 5 + 6 + 5 + 4 + 3 min Z3 (6 min Z2) 1 min R |
| 18-nov | Wo | D | 60 min | Duurloop in wijk | ||
| 20-nov | Vr | B | 29 (37) |
5 + 4 + 3 + 2 + 1 + 2 + 3 + 4 + 5 min Z3/Z2 rust 1 min |
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| 48 | 23-nov | Ma | B | T (zone 3-4) |
24 (30) |
4 x (2 min Z4 + 3 min Z3) rust 1 min, SP 2 min |
| 25-nov | Wo | D | 60 min | Duurloop in wijk | ||
| 27-nov | Vr | B | 20 (33) |
5 x (1 min Z4 + 3 min Z3) rust 1 min, SP 2 min | ||
| 49 | 30-nov | Ma | B | R (zone 1-2) |
30 (34) |
coopertest 12 min met toelichting trainen in zones in clubhuis. 5 x 6 min Z2, rust 1 min |
| 2-dec | Wo | D | 60 min | Duurloop in wijk | ||
| 4-dec | Vr | B | 32 min (39) |
8 x 4 min Z2 1 min R |
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| 50 | 7-dec | Ma | B | M (zone 2) |
36 (42) |
9 X 4 min Z2 4 x 1 min R + 4 x 0,5 min R |
| 9-dec | Wo | D | 60 min | Duurloop in wijk | ||
| 11-dec | Vr | B | 28 (34) |
4 x(3 min + 4 min) rust 1 min |
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| 51 | 14-dec | Ma | B | T (zone 3-4) |
30 (40) |
2 x 5 min Z3 + 4 x 5 min Z4 2 min R |
| 16-dec | Wo | D | 60 min | Duurloop in wijk | ||
| 18-dec | Vr | B | 30 | 30 min dobbelsteenloop | ||
| 52 | 21-dec | Ma | B | R (zone 1-2) |
30 (39) |
10 x 3 min, afwisselend Z3 / Z2 1 min R |
| 23-dec | Wo | D | 60 min | Duurloop in wijk | ||
| 25-dec | Vr | B | * * 1e Kerstdag ** (geen training) | |||
| 53 | 28-dec | Ma | B | M (zone 2) |
24 (35) |
6 x (1 min Z1 + 3 min) rust 1 min |
| 30-dec | Wo | D | 60 min | Duurloop in wijk | ||
| 1-jan | Vr | B | * * Nieuwjaarsdag ** (geen training) | |||
