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