Home > Training > Rob Veer > Rob's marathonschema 2009

Tip: lees eerst de toelichting op onderstaand marathonschema.


Het schema begint op maandag 29 december.

Week Dinsdag Donderdag Zaterdag Zondag
1 5 x 200m
p = 200dr
6 x 1000 in Z3-4
p = 200dr		 1h15 in Z1 60 in Z2 waarin
10 x 30sec in Zg+
p = 2'30		 2h00 in Z1
2 15 x 200m
p = 200dr		 1h15 in Z1 45 in Zg- waarin
8 x 30sec in Zg+
p = 2'30		 1h30 in Z1
3 5 x 200m
p = 200dr
4 x 1500 in Z3-4
p = 300dr		 1h30 in Z1 30 in Z1 +
30 in Z2 waarin
10 x 30sec in Zg+
p = 1'30		 2h30 in Z1
4 5 x 200m
p = 200dr
6 x 1200 in Z3-4
p = 200dr		 1h30 in Z1 45 in Z1 +
30 in Z2 waarin
10 x 30sec in Zg+
p = 1'30		 2h00 in Z1
5 5 x 200m
p = 200dr
8 x 1000 in Z3-4
p = 200dr		 1h30 in Z1 30 in Z1 +
30 in Z2 waarin
10 x 30sec in Zg+
p = 1'30		 3h00 in Z1
6 4 x (4 x 200m
p = 100dr)
sp = 200dr		 1h15 in Z1 60 in Zg- waarin
10 x 30sec in Zg+
p = 2'30		 1h30 in Z1
7 5 x 200m
p = 200dr
5 x 1500 in M
p = 200dr
(M = snelheid
waarmee je de marathon wilt gaan lopen)		 60 in Zg- 20 in Z1 +
20 in M +
20 in Z1 +
5 x 100m
p = 100dr		 3h00 in Z1
8 5 x 200m
p = 200dr
8 x 1200 in M
p = 200dr
na de 3e en 6e 100dr		 1h15 in Zg- 60 in Zg- waarin
10 x 30sec in Zg+
p = 2'30		 2 x (40 in Z1 +
20 in M)
9 5 x 200m
p = 200dr
10 x 1000 in M
p = afw 100 en
200dr		 1h15 in Zg- 20 in Z1 +
20 in M +
20 in Z1 +
5 x 100m
p = 100dr		 3h00 in Z1
10 5 x 2000m
p = 400dr
(snelheid per 1000m:
M + 9sec,
M + 6sec,
M + 3sec,
M,
M - 3sec)		 20 in Z1 +
20 in Z2 +
20 in Z1		 Halve marathon -
11 5 x 10 in M
p = 6		 1h15 in Zg- 20 in Z1 +
30 in M +
10 in Z1		 3h00 in Z1
12 4 x 15 in M
p = 8		 1h15 in Z2
5 x 100m
p = 100dr		 1h15 in Zg- 15 in Z1 +
45 in Z2 +
20 in Z1 +
30 in M +
10 in Z1
13 5 x 200m
p = 200dr
10 in Z1 +
10 in M +
5 in Z1 +
10 in M +
10 in Z1		 3 x 20 in M
p = 10		 60 in Zg- 1h30 in Z1
14 40 in Zg-
laatste km in M		 10 in Z1 +
5 in M +
10 in Z1 +
5 in M +
10 in Z1		 30 in Zg- MARATHON

 

 

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