Beginnersschema

Week:

 

Training:

 

Inspanning:

 

Pauze:

Seriepauze:

Tot. insp.:

Tot. Pauze:

Totaal:

Week 1

 

Training 1

 

2(4 x 1′)

 

P = 2′

3′ wandelen

10

21

31

 

Training 2

 

3(5 x 1′)

 

P = 2′

3′ wandelen

15

32

47

 

Training 3

 

10 x 1′

 

P = 1′

wandelpauze

10

9

19

 

 

 

Week 2

 

Training 1

 

7 x 2′

 

P = 2′

wandelpauze

14

12

26

 

Training 2

 

10 x 2′

 

P = 2′

wandelpauze

20

18

38

 

Training 3

 

7 x 2′

 

p = 1′

wandelpauze

14

6

20

 

 

 

Week 3

 

Training 1

 

7 x 3′

 

P = 2′

wandelpauze

21

12

33

 

Training 2

 

10 x 3′

 

P = 2′

wandelpauze

30

18

48

 

Training 3

 

7 x 3′

 

P = 1′

wandelpauze

21

6

27

 

 

 

Week 4

 

Training 1

 

5 x 4′

 

P = 2′

wandelpauze

20

8

24

 

Training 2

 

5 x 5′

 

P = 2′

wandelpauze

25

10

33

 

Training 3

 

5 x 4′

 

p = 1′

wandelpauze

20

4

24

 

 

 

Week 5

 

Training 1

 

5 x 5

 

P = 2′

wandelpauze

25

8

33

 

Training 2

 

6 x 5′

 

P = 2′

wandelpauze

30

10

40

 

Training 3

 

5 x 5′

 

p = 1′

wandelpauze

25

4

29

 

 

 

Week 6

 

Training 1

 

5 x 6′

 

P = 3′

wandelpauze

30

12

42

 

Training 2

 

6 x 6′

 

P = 3′

wandelpauze

36

15

51

 

Training 3

 

5 x 6′

 

p = 2′

wandelpauze

30

8

38

 

 

 

Week 7

 

Training 1

 

3 x 8′

 

P = 4′

wandel-dribbel-wandel*

24

8

32

 

Training 2

 

4 x 8′

 

P = 4′

wandel-dribbel-wandel

32

12

44

 

Training 3

 

3 x 8′

 

p = 3′

wandel-dribbel-wandel

24

6

30

 

 

 

Week 8

 

Training 1

 

 3 x 10′

 

P = 5′

wandel-dribbel-wandel

30

10

40

 

Training 2

 

4 x 8′

 

P = 5′

wandel-dribbel-wandel

32

15

47

 

Training 3

 

wisselduurloop

 

20-25′

20-25 minuten zonder pauze

20 – 25

25

 

 

 

Week 9

 

Training 1

 

10 x 2′

 

P = 2′

wandel-dribbel-wandel

20

18

38

 

Training 2

 

6 x 4′

 

P = 4′

wandel-dribbel-wandel

24

20

44

 

Training 3

 

4 x 6′

 

P = 5′

wandel-dribbel-wandel

24

15

39

 

 

 

Week 10

 

Training 1

 

12 x 2

 

P = 2′

wandel-dribbel-wandel

24

22

46

 

Training 2

 

8 x 4′

 

P = 4′

wandel-dribbel-wandel

32

28

60

 

Training 3

 

5 x 6′

 

P = 5′

wandel-dribbel-wandel

30

20

50

wisselduurloop = is lopen in verschillende tempo’s, van dribbelen tot een versnelling
wandel-dribbel-wandel = even een klein stukje (max. 30″ wandelen, daarna heel rustig dribbelen en de laatste 15″ weer wandelen
(voelt het aan alsof de pauzes te kort zijn, of ‘moet’ je meer wandelen; probeer dan de tempo’s langzamer te lopen