loopschema-5-tot-10-kilometer

loopschema-5-tot-10-kilometer - © Start-to-run.be...

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© Start-to-run.be Loopschema: geoefende 5 tot 10 km Dit loopschema duurt ongeveer 10 weken. Om aan dit schema te kunnen beginnen moet u: - met succes het loopschema voor beginner van 0 tot 5 km afgewerkt hebben - 30 min kunnen joggen zonder te wandelen - 3 dagen vrijmaken om te trainen Veel succes. Week 1 Dag 1 30 minuten joggen Dag 2 35 minuten joggen Dag 3 Ongeveer 10 min opwarmen /Stretchen. 4.000 m (=10 ronden) waarin 4 x 100 m versnellen. Ongeveer 10 min uitlopen. Week 2 Dag 1 30 minuten joggen Dag 2 38 minuten joggen Dag 3 Ongeveer 10 min opwarmen /Stretchen. 4.000 m (=10 ronden) waarin 6 x 100 m versnellen. Ongeveer 10 min uitlopen. Week 3 Dag 1 30 minuten joggen Dag 2 41 minuten joggen Dag 3 Ongeveer 10 min opwarmen /Stretchen. 4.000 m (=10 ronden) waarin 8 x 100 m versnellen. Ongeveer 10 min uitlopen. Week 4 Dag 1 30 minuten joggen Dag 2 45 minuten joggen Dag 3 Ongeveer 10 min opwarmen /Stretchen. 3 x 100 m versnellen gevolgd door telkens 300 m joggen en 2 x 200 m versnellen gevolgd door telkens 400 m joggen.
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