startloopschema.xlsx
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maandagdinsdagwoensdagdonderdagvrijdagzaterdagzondag
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Week 11 min hardlopenrust1 minrust2 minrustrust
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2 min wandelenhardlopenhardlopen
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2 min wandelen1 min
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herhaling 5xwandelen
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herhaling 5 x
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herhaling 5x
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Week 22 min HL1min HL2 min HL
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1min W1min W1 min W
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herhaling 5x2 min HLHerh 6x
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1 min W
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3 min HL
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1 min W
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Herh 2x
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Week 33 min HLrustHerhaling woensdag week 23 min HLEvt wandelen 30 minrust
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1 min W2 min W
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Herh 6xHerh 6x
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Iets
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sneller op 2,4,6 herhalingen
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Week 42 min HLrust2 min HL2 min HL
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1 min W1 min W1 min W
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Herh 8xHerh 8xHerh 8x
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Week 53 min HL1 min HLrust3 min HL
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1 min W1 min W1 min W
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Herh 8x2 min HLHerh 8x
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1 min W
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3 min HL
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1 min W
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4 min H
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1 min W
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3 min HL
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1 min W
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2 min HL
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1 min W
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1 min HL
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Week 64 min HL4 min HL4 min HL
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1 min W2 min W1 min W
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Herh 5xHerh 8xHer 5 x
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5 min HL2 min HL5 min HL
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Week 71 min W1 min W1 min W
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Herh 6xSnelheid opvoerenHerh 6x
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2,4,6,8 herhalingen
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Week 86 min HL6 min HL6 min HL
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1 min W1 min W1 min W
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Herh 5xHerh 5xHerh 5x
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Week 98 min HL7 min HL8 min HL
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2 min W1 min W1 min W
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Herh 4 xHerh 5xHerh 4 x
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Week 1010 m HLPiramiderust5 min HLrust
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2 min W2,4,6,8,10,8,65 min HL sneller
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Herh 2x4,2 HL5 min HL
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1 min WNog sneller
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Pittig!5 min HL uitlopen
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Week 1110 min H2 min HL15 min HL
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1 min W1 min W5 min W
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Herh 3xHerh 16 x15 min HL
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Week 1215 min H10 min HL 30 min
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2 min W1 min WHardlopen
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Herh 2xHerh 3xSucces                 
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