| Week |
datum |
dag |
Baan/duur |
Intensiteit |
Omvang
/ duur |
Programma |
Opmerking |
| 22 |
28-mei |
Ma |
B |
R
(zone 1-2) |
32 min
(35) |
1 x 8 min Z1 + 3 x 8min Z2
1 min R |
|
| 30-mei |
Wo |
D |
60 min |
Duurloop in bos |
|
| 1-jun |
Vr |
B |
30 min
(32) |
3 x 10 min Z2
1 min R |
|
| 23 |
4-jun |
Ma |
B |
M
(zone 2) |
30 min
(34) |
5x6min Z2
1 min R |
|
| 6-jun |
Wo |
D |
60 min |
Duurloop in bos |
|
| 8-jun |
Vr |
B |
35 min |
Estafette in bos |
Driehoekje |
| 24 |
11-jun |
Ma |
B |
T
(zone 3-4) |
35 min
(39) |
5x7 min Z3
1 min R |
|
| 13-jun |
Wo |
D |
60 min |
Duurloop in bos |
|
| 15-jun |
Vr |
B |
30 min
(40) |
6 x 5min Z4
2 min R |
|
| 25 |
18-jun |
Ma |
B |
R
(zone 1-2) |
30 min
(39) |
10 x 3min, afwisselend Z1 / Z2
1 min R |
Let op: concentreren op het tempoverschil |
| 20-jun |
Wo |
D |
60 min |
Duurloop in bos |
|
| 22-jun |
Vr |
B |
25 min
(29) |
2 x 5 min Z1 + 3 x 5 min Z2
1 min R |
|
| 26 |
25-jun |
Ma |
B |
M
(zone 2) |
12 min |
Coopertest 12 min |
|
| 27-jun |
Wo |
D |
60 min |
Duurloop in bos |
|
| 29-jun |
Vr |
B |
30 min |
Dobbelsteenloop |
Op grindpad B&B |
| 27 |
2-jul |
Ma |
B |
T
(zone 3-4) |
27 min
(37) |
3 x (2 min Z3 + 3 min Z3 + 4 min Z4)
1 min R, 2 min SP |
|
| 4-jul |
Wo |
D |
60 min |
Duurloop in bos |
|
| 6-jul |
Vr |
B |
27 min
(37) |
3 x 9 min (7 min Z3 + 2 min Z4)
2 min R |
|
| 28 |
9-jul |
Ma |
B |
R
(zone 1-2) |
25 min
(29) |
5 x 5 min (4 passen in-4 passen uit)
1 min R |
Concentreren op de ademhaling |
| 11-jul |
Wo |
D |
60 min |
Duurloop in bos |
|
| 13-jul |
Vr |
B |
40 min
(47) |
4 x (8 min Z1 + 2 min Z2)
1 min R |
|
| 29 |
16-jul |
Ma |
B |
M
(zone 2) |
35 min
(43) |
5 x 7 min Z2
1 min R
(2 min R) |
|
| 18-jul |
Wo |
D |
60 min |
Duurloop in bos |
|
| 20-jul |
Vr |
B |
36 min
(42) |
9 X 4 min Z2
4 x 1 min R + 4 x 0,5 min R |
|
| 30 |
23-jul |
Ma |
B |
T
(zone 3-4) |
30 min
(40) |
2 x 5 min Z3 + 4 x 5 min Z4
2 min R |
|
| 25-jul |
Wo |
D |
60 min |
Duurloop in bos |
|
| 27-jul |
Vr |
B |
20 min
(33:40) |
3 x (10 x ( 40 sec T + 20 sec R )
2:20 min SP |
|
| 31 |
30-jul |
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 |
|
| 1-aug |
Wo |
D |
60 min |
Duurloop in bos |
|
| 3-aug |
Vr |
B |
30 min
(39) |
5 x 3 min Z2 + 5 x 3 min Z1
1 min R |
|
| 32 |
6-aug |
Ma |
B |
M
(zone 2) |
32 min
(38) |
4 x 8 min Z2
2 min R |
|
| 8-aug |
Wo |
D |
60 min |
Duurloop in bos |
|
| 10-aug |
Vr |
B |
30 min
(36) |
(3 + 4 + 5) min Z2 + 6 min Z3 +
(5 + 4 + 3) min Z2
1 min R |
|
| 33 |
13-aug |
Ma |
B |
T
(zone 3-4) |
20 min
(33 min) |
3 x (10 x ( 40 sec T + 20 sec R )
2:20 min SP |
|
| 15-aug |
Wo |
D |
60 min |
Duurloop in bos |
|
| 17-aug |
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 |
Stoppen als je buiten adem bent |
| 34 |
20-aug |
Ma |
B |
R
(zone 1-2) |
30 min
(35) |
2 x 5 min Z1 + 4 x 5 min Z2
1 min R |
|
| 22-aug |
Wo |
D |
60 min |
Duurloop in bos |
|
| 24-aug |
Vr |
B |
30 min |
Souplessetraining bergaf , gericht op ontspannen lopen |
Grindpad B&B |
| 35 |
27-aug |
Ma |
B |
M
(zone 2) |
27
(37) |
3 x (2 min Z1 + 3 min Z2 + 4 min Z3)
1 min R, serie 2 min R |
|
| 29-aug |
Wo |
D |
60 min |
Duurloop in bos |
|
| 31-aug |
Vr |
B |
32 min
(39) |
8 x 4 min Z2
1 min R |
|
| 36 |
3-sep |
Ma |
B |
T
(zone 3-4) |
30 min |
Heuveltraining |
(lantarenpaalloop Kleiberg) |
| 5-sep |
Wo |
D |
60 min |
Duurloop in bos |
|
| 7-sep |
Vr |
B |
21 min
(37 min) |
2 x (4 min Z3 + 0:30 min Top + 3 min Z3 + 0:30 min Top + 2 min Z3 + 0:30 min Top)
1 min R / 2 min R na Top |
|
