START TO RUN/ 10 WEEKS/ 0-5KM
Week
1
1
1
Training
1
2
3
Run
10'
10'
10'
VOLUME
Walk
10'
10'
10'
Total
20'
20'
20'
>>>
>>>
>>>
>>>
Run 1
1'
1'
1'
Walk 1
1'
1'
1'
Run 2
2'
2'
2'
Walk 2
2'
2'
2'
INSTRUCTION
Run 3
Walk 3
2'
2'
2'
2'
2'
2'
2
2
2
1
2
3
12'
12'
12'
12'
12'
12'
24'
24'
24'
>>>
>>>
>>>
1'
1'
1'
1'
1'
1'
1
1
1
1'
1'
1'
3'
3'
3'
3
3
3
1
2
3
14'
14'
14'
13'
13'
13'
27'
27'
27'
>>>
>>>
>>>
2'
2'
2'
2'
2'
2'
2'
2'
2'
2'
2'
2'
4
4
4
1
2
3
17'
17'
17'
12'
12'
12'
29'
29'
29'
>>>
>>>
>>>
3'
3'
3'
2'
2'
2'
4'
4'
4'
5
5
5
1
2
3
18'
18'
18'
12'
12'
12'
30'
30'
30'
>>>
>>>
>>>
4'
4'
4'
3'
3'
3'
6
6
6
1
2
3
24'
24'
24'
8'
8'
8'
32'
32'
32'
>>>
>>>
>>>
5'
5'
5'
7
7
7
1
2
3
26'
26'
26'
7'
7'
7'
33'
33'
33'
>>>
>>>
>>>
8
8
8
1
2
3
30'
30'
30'
5'
5'
5'
35'
35'
35'
9
9
9
1
2
3
34'
34'
34'
5'
5'
5'
10
10
10
1
2
3
28'
30'
5 km run
0'
0'
Run 4
2'
2'
2'
Walk 4
2'
2'
2'
Run 5
2
2
2
Walk 5
2'
2'
2'
Run 6
1'
1'
1'
Walk 6
1'
1'
1'
3'
3'
3'
3'
3'
3'
3'
3'
3'
2'
2'
2'
2'
2'
2'
2'
2'
2'
2'
2'
2'
4'
4'
4'
3'
3'
3'
3'
3'
3'
3'
3'
3'
3'
3'
3'
3'
3'
3'
3'
3'
3'
4'
4'
4'
3'
3'
3'
3'
3'
3'
2'
2'
2'
3'
3'
3'
2'
2'
2'
5'
5'
5'
3'
3'
3'
5'
5'
5'
3'
3'
3'
4'
4'
4'
3'
3'
3'
2'
2'
2'
7'
7'
7'
2'
2'
2'
7'
7'
7'
2'
2'
2'
5'
5'
5'
2'
2'
2'
8'
8'
8'
2'
2'
2'
10'
10'
10'
3'
3'
3'
8'
8'
8'
2'
2'
2'
>>>
>>>
>>>
11'
11'
11'
2'
2'
2'
11'
11'
11'
2'
2'
2'
8'
8'
8'
1'
1'
1'
39'
39'
39'
>>>
>>>
>>>
13'
13'
13'
2
2
2
13'
13'
13'
2'
2'
2'
8'
8'
8'
1'
1'
1'
28'
30'
>>>
>>>
>>>
28'
30'
5 km run

スライド 1

www.parkvbs.nl Inrichting Park Vliegbasis Soesterberg vanaf

平成 27 年 - 手賀沼トライアスロン大会