Alle trainingen beginnen met een warming up en sluiten af met een cooling down.
| training | training1 | trainingsinhoud |
|---|---|---|
| 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) |
|
| training 3: | – 10x afwisselend 1min lopen – 1min wandel, (10 min. lopen + 9 min. wandel) | |
| 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) | |
| training 3: | – 6x afwisselend 2 min lopen – 1min wandel,(12 min. lopen + 5 min. wandelen) | |
| week3 | 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) | |
| training 3: | – 5x afwisselend 3 min lopen – 1 min wandel,(15 min. lopen + 4 min. wandelen) | |
| 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) | |
| training 3: | – 5x afwisselend 4 min lopen – 1 min wandel,(20 min. lopen + 4 min. wandelen) | |
| 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) | |
| 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) | |
| 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) | |
| 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) | |
| week 7 | training 1 | – Testloop 15 minuten. |
| training 2: | – 3x 8 min lopen, pauze = 2 min wandel, (24 min. lopen + 4 min. wandelen) | |
| training 3 | – 3x 8 min lopen, pauze = 1 min wandel, (24 min. lopen + 2 min. wandelen) | |
| 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) |
|
| training 3 | – 2x 12 min lopen pauze = 3 min wandel, (24 min. lopen + 3 min. wandelen) | |
| 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) | |
| training 3 | – 2 x 15 min lopen pauze = 3 min wandel, (30 min. lopen + 3 min. wandelen) | |
| 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) |
|
| training 3 | – 3x 12 min lopen pauze = 2 min wandel, (36 min. lopen + 4 min. wandelen) | |
| week 11 | training 1 | – 1x 25 min lopen |
| training 2: | – 4x 10 min lopen pauze = 2 min wandel, (40 min. lopen + 6 min. wandelen) | |
| training 3 | – 4x 10 min lopen pauze = 1 min wandel, (40 min. lopen + 3 min. wandelen) | |
| week 12 | training 1 | – 2x 20 min lopen pauze = 3 min wandel, (40 min. lopen + 3 min. wandelen) |
| training 2: | Rustdag of – 2x 8 min lopen, pauze = 1 min wandel, (16 min. lopen + 2 min. wandelen) | |
| training 3 | Wedstrijddag. | |
| week 13 | training 1 | Uitlooptraining. |
| training 2: | Duurloop T1: 20 min. | |
| training 3 | Duurloop T1: 30 min. | |