Training

Marathon <3:30

Week 1

Woe 24 jun - Intervaltraining

    • 15min - 5:56
    • 15x 300m-4:12, 100m rust
    • 10min - 5:56

Vrij 26 jun - Tempoduurloop

    • 2km - 5:50
    • 6km - 4:57
    • 2km - 5:50

Zat 27 jun - LSD

    • 14km - 5:50

Week 2

Woe 1 jul - Intervaltraining

    • 10min - 5:50
    • 8 x 800m - 4:26, 1min rust
    • 10min - 5:50

Vrij 3 jul - Tempoduurloop

    • 3km - 5:49
    • 2km - 4:20
    • 3km - 5:49
    • 2km - 4:20
    • 5km - 5:49

Zat 4 jul - LSD

    • 16km - 5:49

Week 3

Woe 8 jul - Intervaltraining

    • 10min - 5:58
    • 10x 400m - 4:24, 100m rust
    • 10min - 5:58

Vrij 10 jul - Tempoduurloop

    • 5km - 5:19
    • 5km - 4:57
    • 5km - 4:49
    • 3km - 5:59

Zat 11 jul - LSD

    • 20km - 5:59

Week 4

Woe 15 jul - Intervaltraining

    • 5min - 5:59
    • 10x 1km - 4:54, 2min rust
    • 5min - 5:59

Vrij 17 jul - Tempoduurloop

    • 2km - 5:59
    • 5km - 4:57
    • 3km - 5:59

Zat 18 jul - LSD

  • 16km - 5:58

Week 5

Woe 22 jul - Intervaltraining

    • 10min - 5:58
    • 400m - 4:15, 2min rust
    • 600m - 4:19 2min rust
    • 800m - 4:24, 2min rust
    • 1km - 4:24, 4min rust
    • 1km - 4:24, 2min rust
    • 800m - 4:24, 2min rust
    • 600m - 4:19 2min rust
    • 400m - 4:15, 2min rust
    • 10min - 5:58

Vrij 24 jul -Tempoduurloop

    • 2km - 5:49
    • 5km - 4:57
    • 2km - 5:49
    • 5km - 4:57
    • 2km - 5:49
    • 5km - 4:57

Zat 25 jul - LSD

    • 15km - 5:59

Week 6

Woe 29 jul - Intervaltraining

    • 10min - 5:59
    • 5x 800m - 4:24, 200m rust
    • 10min - 5:59

Vrij 31 jul - Tempoduurloop

    • 5km - 5:34
    • 5km - 4:59
    • 5km - 6:14

Zat 1 aug - LSD

    • 25km - 5:59

Week 7

Woe 5 aug - Intervaltraining

    • 5min - 5:59
    • 5x 2km - 4:54, 2min rust
    • 5min - 5:59

Vrij 7 aug - Tempoduurloop

    • 5km - 6:04
    • 5km - 4:57
    • 5km - 4:47
    • 5km - 4:57
    • 5km - 6:04

Zat 8 aug - LSD

    • 16km - 5:58

Week 8

Woe 12 aug - Intervaltraining

    • 5km - 5:57
    • 5km - 5:12
    • 3km - 6:12
    • 2km - 4:43

Vrij 14 aug - Tempoduurloop

    • 5km - 6:12
    • 5km - 5:57
    • 5km - 5:47

Zon 16 aug - Duurloop

    • 30km - 5:42

Week 9

Woe 19 aug Intervaltraining

    • 10min - 5:56
    • 15x 1km - 4:56, 1min rust
    • 10min - 5:56

Vrij 21 aug - Tempoduurloop

    • 5km - 5:41
    • 5km - 4:51
    • 5km - 6:01

Zon 23 aug - Duurloop

    • 30km - 5:40

Week 10

Woe 26 aug - Intervaltraining

    • 10min - 5:53
    • 8 x 800m - 4:29, 3min rust
    • 10min - 5:53


Vrij 28 aug - Tempoduurloop

    • 10km - 5:53
    • 3km - 4:29
    • 2km - 4:58

Zon 30 aug - Duurloop

    • 3km - 5:53
    • 25km - 4:58 (simulatie)
    • 2km - 5:53

Week 11

Woe 2 sep -Intervaltraining

    • 10min - 5:52
    • 2,5km - 4:47
    • 1km - 6:07
    • 2,5km - 4:47
    • 10min - 5:52

Vrij 4 sep - Tempoduurloop

    • 2km - 5:52
    • 3km - 4:57
    • 1km - 6:07
    • 3km - 4:57
    • 3km - 5:52

Zat 5 sep - LSD

    • 18km - 5:52

Week 12

Din 8 sep - Intervaltraining

    • 2km - 5:46
    • 2km - 5:26
    • 2km - 4:56

Vrij 11 sep - LSD

    • 4km - 5:52

Zat 12 sep

    • Marathon - 4:58