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10 km. schema Enschede Marathon 2018 |
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10 kilometer |
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training 1 |
Coopertest |
Week 4 |
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22/28 jan |
training 2 |
Duurloop T2 30 min |
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onverhard parcours |
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training 3 |
Duurloop T1 50 min |
1 |
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training 1 |
4×600 wedstr tempo P=200m |
week 5 |
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2×200 snel P=100 m 2800 |
29 jan 4 feb |
training 2 |
Duurloop T2 30 min + 1 serie |
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3×80 m versnellen (geen sprint) |
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training 3 |
Duurloop T1 60 min |
2 |
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training 1 |
6×400- 50m oplopend 2400 |
Week 6 |
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versnellen(50/100/150enz)P=200m |
5/11 feb |
training 2 |
15 T1, 10 T2, 5 T3, 10 T1 |
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wisselduurloop (40 min) |
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training 3 |
Duurloop T1 65 min |
3 |
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training 1 |
5×600 ext. |
Week7 |
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P= 200 m dribbel 3000 |
12/18 feb |
training 2 |
Duurloop T1 40 min |
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laatste 10 min T2 |
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training 3 |
Duurloop T1 70 min |
4 |
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training 1 |
3×800 ext P= 200 m |
Week 8 |
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3×200 snel P=100 m 3000 |
19/25feb |
training 2 |
Duurloop T2 40 min afsluiten |
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2×1 min T3 P=1 min T1 |
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training 3 |
Duurloop T1 60 min |
5 |
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Wooldereslopen 5km 25-02-18 |
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training 1 |
2×300/400/500/600m 3600 |
Week 9 |
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P=100 m SP=200 m T=10 km |
26 feb 4 mrt |
training 2 |
Duurloop T2 35 min |
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training 3 |
Duurloop T1 70 min |
6 |
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training 1 |
Vaartspel + hekjes |
Week 10 |
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5/11 maart |
training 2 |
Duurloop T2 40 min |
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onverhard parcours |
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training 3 |
Duurloop T1 75 min |
7 |
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op locatie waar ?? |
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training 1 |
5x 800 P= 300 m T= 10 km |
Week 11 |
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extensief 4000 |
12/18 maart |
training 2 |
Duurloop T2 40 min na20 min |
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3×1 min T3 P= 1 min T1 |
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training 3 |
Duurloop T1 60 min |
8 |
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1800/3000 |
training 1 |
Coopertest |
Week 12 |
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19/25 maart |
training 2 |
15 min T1, 5 min T2 |
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viaduct 3x op, afsluiten 10 T1 |
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training 3 |
Haaksbergse Mijlenloop |
9 |
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5 mijl 25-03-18 |
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training 1 |
4x800wedstr.tempo P=300 m |
Week 13 |
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2×200 snel P=100 m 3600 |
26 mei 1 apr |
training 2 |
Duurloop T1 15 min |
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T2 15 min T1 15 min (45 min) |
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training 3 |
Duurloop T1 70 min |
Pasen 10 |
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training 1 |
4×1000 m wedstr.tempo |
Week 14 |
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P= 3 min 4000 |
2/8 apr |
training 2 |
Duurloop T1 55 min |
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Laatste 8 min T3 |
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training 3 |
Duurloop T1 80 min |
11 |
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op locatie waar ?? |
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training 1 |
2×2000 m wedstr.tempo |
Week 15 |
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P= 4 min dribbel 4000 |
9/15 apr |
training 2 |
Duurloop T2 35 min |
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training 3 |
Duurloop T1 60 min |
12 |
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training 1 |
Vaartspel 30 min |
Week 16 |
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16/22 ap |
training 2 |
Rustdag of |
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Duurloop T1 30 min |
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training 3 |
Enschede Marathon |
13 |
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22-4-2018 |
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training 1 |
Uitlooptraining |
Week 20 |
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training 2 |
Duurloop T1 30 min |
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training 3 |
Duurloop T1 50 min |
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p = pauze |
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sp = seriepauze |
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T1 = tempo 1 |
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T2 = tempo 2 |
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T3 = tempo 3 |
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1/2 marathon schema Enschede Marathon 2018 |
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halve Marathon |
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training 1 |
Coopertest |
Week 4 |
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22/28 jan |
training 2 |
Duurloop T2 40 min |
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onverharde parcours |
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training 3 |
Duurloop T1 80 min |
1 |
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training 1 |
5×600 wedstr tempo P=200m |
week 5 |
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3×200 snel P=100 m 3600 |
29 jan 4 feb |
training 2 |
Duurloop T2 45 min + 1 serie |
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3×100 m versnellen (geen sprint) |
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training 3 |
Duurloop T1 85 min |
2 |
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training 1 |
8×400- 50 m oplopend 3200 |
Week 6 |
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versnellen(50/100/150enz)P=200m |
5/11 feb |
training 2 |
15 T1, 20 T2, 5 T3, 10 T1 |
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wisselduurloop (50 min) |
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training 3 |
Duurloop T1 90 min |
3 |
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training 1 |
6×600 ext. |
Week7 |
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P=200 m dribbel 3600 |
12/18 feb |
training 2 |
Duurloop T1 50 min |
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Laatste 10 min T2 |
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training 3 |
Duurloop T1 100 min |
4 |
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training 1 |
4x800m ext P=200 m |
Week 8 |
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3x200m snel P=100 m 3800 |
19/25feb |
training 2 |
Duurloop T2 55 min afsluiten |
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4x60sec T3 P= 1 min T1 |
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training 3 |
Duurloop T1 90 min |
5 |
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Wooldereslopen 10km 25-02-18 |
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training 1 |
2x 200/400/600/800m 4000 |
Week 9 |
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P=100 m SP=200 m T=10 km |
26 feb 4 mrt |
training 2 |
Duurloop T2 45 min |
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training 3 |
Duurloop T1 100 min |
6 |
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training 1 |
Vaartspel + hekjes |
Week 10 |
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5/11 maart |
training 2 |
Duurloop T2 50 min |
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onverhard parcours |
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training 3 |
Duurloop T1 110 min |
7 |
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op locatie waar ?? |
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training 1 |
4x 1200 m P=300 m T=10 km |
Week 11 |
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extensief 4600 |
12/18 maart |
training 2 |
15 min T1 20 min T2 |
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10 min T3 10 min T1 (55min) |
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training 3 |
Duurloop T1 120 min |
8 |
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1800/3000 |
training 1 |
Coopertest |
Week 12 |
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19/25 maart |
training 2 |
15 min T1, 5 min T2 |
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viaduct 5x op, afsluiten 10 T1 |
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training 3 |
Haaksbergse Mijlenloop |
9 |
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10 mijl 25-03-18 |
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training 1 |
4×1000 wedst.tempoP=400m |
Week 13 |
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4×200 snel P=100 m 4800 |
26 mei 1 apr |
training 2 |
Duurloop T1 15 min |
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T2 30 min T1 15 min (60 min) |
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training 3 |
Duurloop T1 125 min |
Pasen 10 |
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training 1 |
3×2000 m wedstr.tempo |
Week 14 |
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P= 4 min 6000 |
2/8 apr |
training 2 |
Duurloop T2 60 min |
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Laatste10 min wedstr.tempo |
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training 3 |
Duurloop T1 135 min |
11 |
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op locatie waar ?? |
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training 1 |
2×3000 m wedstr.tempo |
Week 15 |
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P= 4 min dribbel 6000 |
9/15 apr |
training 2 |
Duurloop T2 45 min |
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training 3 |
Duurloop T1 80 min |
12 |
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training 1 |
Vaartspel 30 min |
Week 16 |
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16/22 ap |
training 2 |
Duurloop T1 40 min |
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afsluiten5x30 sec versnellen |
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training 3 |
Enschede Marathon |
13 |
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22-4-2018 |
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training 1 |
Uitlooptraining |
Week 20 |
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training 2 |
Duurloop T1 30 min |
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training 3 |
Duurloop T1 60 min |
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p = pauze |
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sp = seriepauze |
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T1 = tempo 1 |
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T2 = tempo 2 |
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T3 = tempo 3 |
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