© 2009 / Pagina 1/2 T rainingsschema / Marathon / Recreatief 2 / 10 weken / 4 trainingen per week DINSDAG WOENSDAG Powered by Datum MAANDAG DONDERDAG VRIJDAG ZATERDAG ZONDAG Week 1 45 min Groen 15min LL 8*1min Rust: 2min 15min LL 45 min Groen 30min GR 40min OR 20min GR Week 2 60 min Groen 1u15 Groen 4*versnelling 100m 45 min Groen 30min Groen 50min OR 25min Groen Week 3 45 min Groen 10min LL 3*8min Rust: 3min 10min LL 45 min Groen 30min Groen 1h OR 30min Groen Week 4 50 min Groen 4*versnelling 100m 10min LL 4*7min Rust: 3min 10min LL 1u Groen 2u30min Groen Week 5 45 min Groen 10min LL 3*12min Rust: 4min 10min LL 1u Groen 50 min Groen 50min OR/10min HO 40min Groen Week 6 30 min Groen 45 min Groen 4*versnelling 100m Week 7 60 min Groen 10min LL 4*2000m Rust: 3min 10min LL 1u Groen 4*versnelling 100m 60min Groen 1h Oranje/10min HO 50min Groen Week 8 45 min Groen 4*versnelling 100m 15min LL 10*1min Rust: 1.30min 15min LL 45 min Groen 30min Groen 1h OR/20min HO 30min Groen 20min LL 20min HO 20min LL ZWIJNDRECHT PAAL-BERINGEN GENT Westpoort 68 / Tel.: 03 775 22 13 De Weven 7 / Tel.: 011 36 02 05 Antwerpsesteenweg 192 / Tel.: 09 229 19 55 OPENINGSUREN ma: 13-18u / di,do,vr: 9.30-18u / wo:9.30-20u / za: 9-18u OPENINGSUREN ma: 13-18u / di-za: 9.30-18u / wo: 9.30-19u OPENINGSUREN ma: 13-18u / di-za: 9.30-18u / wo: 9.30-19u © 2009 / Pagina 2/2 T rainingsschema / Marathon / Recreatief 2 / 10 weken / 4 trainingen per week GR OR HO RO Datum MAANDAG Week 9 45 min Groen 10min LL 5*6min Rust: 3min 10min LL 1u Groen Week 10 45 min Groen 20 min Groen 20 min Groen Groen Oranje Hoog-Oranje Rood DINSDAG WOENSDAG MINDER DAN 2MMOL TUSSEN 2.5 EN 3MMOL TUSSEN 3 EN 4MMOL BOVEN 4MMOL DONDERDAG Powered by VRIJDAG ZATERDAG ZONDAG 45 min Groen Marathon Succes! TRAGER DAN MARATHON TEMPO TEMPO VAN MARATHON TEMPO VAN 16 A 21KM TEMPO VAN 5 A 10KM LL: Loslopen. Rust: Steeds zachtjes loslopen. Versnelling 100m na de duurloop uitvoeren, rustig opbouwen en tegen einde van 100m vlot bollen. ZWIJNDRECHT PAAL-BERINGEN GENT Westpoort 68 / Tel.: 03 775 22 13 De Weven 7 / Tel.: 011 36 02 05 Antwerpsesteenweg 192 / Tel.: 09 229 19 55 OPENINGSUREN ma: 13-18u / di,do,vr: 9.30-18u / wo:9.30-20u / za: 9-18u OPENINGSUREN ma: 13-18u / di-za: 9.30-18u / wo: 9.30-19u OPENINGSUREN ma: 13-18u / di-za: 9.30-18u / wo: 9.30-19u
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