Home > Training > Rob Veer > Rob's marathonschema 2008

Tip: lees eerst de toelichting op onderstaand marathonschema.

Week Maandag Dinsdag Woensdag Donderdag Vrijdag Zaterdag Zondag
1 45 in Z2 Kern: 6 x 1000m
p=200dr in T 21km		 45 in Z2 60 in Z1-2
daarna 5 versnellingen		 - 25 in Z1-2 + 15 in Z2-3 + 20 in Z1-2 2h00 in Z1
2 45 in Z2 Kern: 6 x 1200m
p=200dr in T 21km		 45 in Z2 60 in Z1-2
daarna 5 versnellingen 		- 30 in Z1-2 + 20 in Z2-3 + 20 in Z1-2 1h30 in Z1
3 45 in Z2 Kern: 5 x 1500m
p=300dr in T 21km		 45 in Z2 60 in Z1-2
daarna 5 versnellingen		 - 60 in Z1-2 waarin 8 x 30sec in T 5km p=3'30 2h30 in Z1
4 - 1h15 in Z1 - 20 in Z1-2 + 20 in Z2-3 + 20 in Z1-2 - 45 in Z2 erna 5 versnellingen 30 in Z1 + 20 in Z2 + 10 in Z3 + 5 in Z1
5 - Kern: 8 x 1000m p = 200dr in T 21km 60 in Z1-2 1h15 in Z1
daarna 5 versnellingen		 - 60 in Z1-2 waarin 8 x 30sec in T 5km p = 3'30 2h30 in Z1
6 60 in Z1-2 Kern: 6 x 1500m p = 300dr in T 21km 60 in Z1-2 1h15 in Z1
daarna 5 versnellingen		 - 60 in Z1-2 waarin 8 x 30sec in T 5km p = 3'30 3h00 in Z1
7 60 in Z1-2 Kern: 8 x 1200m p = 200dr in T 21km 60 in Z1-2 1h30 in Z1
daarna 5 versnellingen		 - 15 in Z1-2 + 30 in Z2-3 + 15 in Z1-2 2h00 in Z1
8 - 30 in Z1-2 + 30 in Z2-3 + 30 in Z1-2 - 60 in Z1-2 waarin 10 x 400m in T 10km p = 200dr - 45 in Z1 erna 5 versnellingen 2 x (40 in Z1 + 20 in Z2-3)
9 60 in Z1 2 x (20 in Z1-2 + 10 in Z3) 1h30 in Z1 60 in Z1-2 waarin 10 x 30sec in T 5km p = 2'30 - 20 in Z1-2 + 30 in Z2-3 + 10 in Z1-2 3h00 in Z1
10 - 60 in Z1-2 erna 5 versnellingen 1h15 in Z1 3 x (10 in Z1-2 + 10 in Z2-3) - 60 in Z1-2 waarin 10 x 30sec in T 5km p = 2'30 2 x (30 in Z1-2 + 15 in Z2-3)
11 - 2 x (30 in Z1-2 + 15 in Z2-3) 30 in Z1 20 in Z1-2 + 30 in Z2-3 + 10 in Z1-2 - 30 in Z1 erna 3 versnellingen 30 in Z1 + 20 in Z2 + 10 in Z3 + 5 in Z1
12 30 in Z1 20 in Z1 + 10 in T 42km + 10 in Z1 - 20 in Z1 + 5 in T 42km + 5 in Z1 - - {MARATHON}
Word ook abonnee!