Alle trainingen beginnen met een warming up en sluiten af met een cooling down.
| Week 1 | Training 1. | -8x afwisselend 1 min lopen – 1,5 min wandel
( 8 min. lopen + 10,5 min. wandelen) |
| Training 2. | – 15 min. wandelen (stevig tempo)
– 5 – 10 min. oefeningen – 15 min. wandelen (stevig tempo) |
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| Training 3. | – 10x afwisselend 1min lopen – 1min wandel
(10 min. lopen + 9 min. wandel) |
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| Week 2 | Training 1. | – 6x afwisselend 2 min lopen – 2 min wandel
(12 min. lopen + 10 min. wandelen) |
| Training 2. | – 8x afwisselend 1 min lopen – 1 min wandel
(8 min. lopen + 7 min. wandelen) |
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| Training 3. | – 6x afwisselend 2 min lopen – 1min wandel
(12 min. lopen + 5 min. wandelen) |
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| Week 3 | Training 1. | – 5x afwisselend 3min lopen 2 min wandel
(15 min. lopen + 8 min. wandelen) |
| Training 2. | – 5x afwisselend 2 min lopen – 1min wandel
(10 min. lopen + 4 min. wandelen) |
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| Training 3. | – 5x afwisselend 3 min lopen – 1 min wandel
(15 min. lopen + 4 min. wandelen) |
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| Week 4 | Training 1. | – 3 min lopen- 1 min wandel – 4 min lopen – 1 min wandel – 5 min lopen – 2 min wandel – 4 min lopen – 1 min wandel – 3 min lopen – 1 min wandel |
| Training 2. | – 5x afwisselend 4 min lopen – 2 min wandel
(20 min. lopen + 8 min. wandelen) |
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| Training 3. | – 5x afwisselend 4 min lopen – 1 min wandel
(20 min. lopen + 4 min. wandelen) |
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| Week 5 | Training 1. | – 5x afwisselend 5 min lopen – 2 min wandel
(25 min. lopen + 8 min. wandelen) |
| Training 2. | – 5x afwisselend 5 min lopen – 1 min wandel
(25 min. lopen + 4 min. wandelen) |
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| Training 3. | – 5 min lopen – 2 min wandel – 6 min lopen – 2 min wandel – 7 min lopen – 2 min wandel – 5 min lopen – 2 min wandel
(23 min. lopen + 8 min. wandelen) |
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| Week 6 | Training 1. | – 3x afwisselend 8 min lopen – 2 min wandel
(24 min. lopen + 4 min. wandelen) |
| Training 2. | – 2x afwisselend 10 min lopen – 3 min wandel
(20 min. lopen + 3 min. wandelen) |
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| Training 3. | – 5 min lopen – 1 min wandel – 8 min lopen – 2 min wandel – 10 min lopen – 3min wandel
(23 min. lopen + 3 min. wandelen) |
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| Week 7 | Training 1. | – Testloop 15 minuten.
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| Training 2. | – 3x 8 min lopen, pauze = 2 min wandel
(24 min. lopen + 4 min. wandelen) |
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| Training 3. | – 3x 8 min lopen, pauze = 1 min wandel
(24 min. lopen + 2 min. wandelen) |
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| Week 8 | Training 1. | – 1x 10 min lopen + 1x 12 min lopen
pauze = 2 min wandel (22 min. lopen + 2 min. wandelen) |
| Training 2. | – 1x 5 + 1x 10 + 1x 10 min lopen
pauze = 1 min wandel (25 min. lopen + 2 min. wandelen) |
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| Training 3. | – 2x 12 min lopen pauze = 3 min wandel
(24 min. lopen + 3 min. wandelen) |
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| Week 9 | Training 1. | – 1x 12 min + 1x 15 min lopen
pauze = 2 min wandel (27 min. lopen + 2 min. wandelen) |
| Training 2. | – 3x 10 min lopen pauze 2 min wandel
(30 min. lopen + 4 min. wandelen) |
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| Training 3. | – 2 x 15 min lopen pauze = 3 min wandel
(30 min. lopen + 3 min. wandelen) |
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| Week 10 | Training 1. | – 1x 10 + 1x 20 min lopen pauze = 2 min wandel
(30 min. lopen + 2 min. wandelen) |
| Training 2. | – 1x 8 + 1x 10 + 1x 15 min lopen
pauze = 2 min wandel (33 min. lopen + 4 min. wandelen) |
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| Training 3. | – 3x 12 min lopen pauze = 2 min wandel
(36 min. lopen + 4 min. wandelen) |
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| Week 11 | Training 1. | – 1x 25 min lopen
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| Training 2. | – 4x 10 min lopen pauze = 2 min wandel
(40 min. lopen + 6 min. wandelen)
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| Training 3. | – 4x 10 min lopen pauze = 1 min wandel
(40 min. lopen + 3 min. wandelen)
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| Week 12 | Training 1. | – 2x 20 min lopen pauze = 3 min wandel
(40 min. lopen + 3 min. wandelen)
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| Training 2. | rust
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| Training 3. | rust
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