Trainingschema van 20 weken voor beginners

 

• Week 1
  • Di : 30 ' wandelen
  • Do : 4 x (2' wandelen,1' lopen)
  • Za : 5 x ( 2' wandelen, 1' lopen )
• Week 2
  • Di : 4 x (2' wandelen,2'lopen)
  • Do : 4 x (2' wandelen,2' lopen )
  • Za : 5 x ( 2' wandelen, 2' lopen )
• Week 3
  • Di : 5 x (2' wandelen, 2' lopen )
  • Do : 4 x (2' wandelen, 3' lopen)
  • Za : 3 x ( 2' wandelen, 3' lopen )
• Week 4
  • Di : 5 x ( 2' wandelen, 3' lopen )
  • Do : 4 x ( 2' wandelen, 4' lopen )
  • Za : 1 uur wandelen in stevig tempo
• Week 5
  • Di : 5 x ( 3' wandelen, 3' lopen )
  • Do : 5 x ( 3' wandelen, 3' lopen )
  • Za : 5 x ( 2' wandelen, 4' lopen )
• Week 6
  • Di : 5 x ( 2' wandelen, 4' lopen )
  • Do : 4 x (2' wandelen,5' lopen)
  • Za : 2 x (2'wandelen,5'lopen)+test 10' lopen
• Week 7
  • Di : 5 x ( 2' wandelen, 5' lopen )
  • Do : 5 x ( 2' wandelen, 5' lopen )
  • Za : 8 x ( 2' wandelen, 3' lopen )
• Week 8
  • Di : 4 x ( 2' wandelen, 6' lopen )
  • Do : 4 x (2' wandelen,6' lopen)
  • Za:3x(2' wandelen,6' lopen)+test 1 km in 8'
• Week 9
  • Di : 4 x ( 2' wandelen, 6' lopen )
  • Do : 4 x (2' wandelen,6' lopen )
  • Za : 4 x ( 2' wandelen, 6' lopen )
  • Zo : 4 x (2' wandelen,6' lopen )
• Week 10
  • Di : 4 x ( 2' wandelen, 8' lopen ),
  • Do : 5 x (2' wandelen,6' lopen )
  • Za : 4 x (2' wandelen,8' lopen )
  • Zo : 10' wandelen, 15' lopen
• Week 11
  • Di : 3 x ( 2' wandelen, 10' lopen ),
  • Do :4 x (2 wandelen,8' lopen )
  • Za : 3 x ( 2' wandelen, 10' lopen ),
  • Zo :6 x (5' wandelen,5' lopen )
• Week 12
  • Di : 3 x ( 2' wandelen, 12' lopen ),
  • Do :3 x (2' wandelen,10' lopen)
  • Za : 3x(2'wandelen,12'lopen),
  • Zo:5' wandelen,2x1 km heen & terug zelfde tijd
• Week 13
  • Di : 2x(2' wandelen,15' lopen ),
  • Do : 3 x (3' wandelen,15' lopen )
  • Za : 2x(5' wandelen,20' lopen ),
  • Zo : 3 x ( 3' wandelen,15' lopen )
• Week 14
  • Di : 2 x ( 3' wandelen, 20' lopen ),
  • Do : 4 x (2' wandelen,10' lopen)
  • Za : 8 x ( 2' wandelen, 5' lopen ),
  • Zo : 10' wandelen, 30' lopen )
• Week 15
  • Di : 3 x ( 2' wandelen, 15' lopen ),
  • Do : 2 x (2' wandelen,20' lopen)
  • Za : 3 x ( 3' wandelen, 20' lopen ),
  • Zo : 4 x (2' wandelen,10' lopen)
• Week 16
  • Di : 2 x ( 3' wandelen, 25' lopen ),
  • Do : 2 x (2' wandelen, 20' lopen )
  • Za : 2x(3' wandelen,25' lopen),
  • Zo:5' wandelen,3+3 km g in zelfde tijd
• Week 17
  • Di : 10' wandelen, 30' lopen ),
  • Do : 4 x ( 3' wandelen, 10' lopen )
  • Za : 10' wandelen, 35' lopen ),
  • Zo : 3 x ( 4' wandelen, 15' lopen )
• Week 18
  • Di : 10' wandelen, 35' lopen ),
  • Do : 4 x ( 3' wandelen, 10' lopen )
  • Za : 10' wandelen,40' lopen ),
  • Zo : 5' wandelen, 20' + 20' lopen
• Week 19
  • Di : 10' wandelen, 45' lopen ),
  • Do : 3 x ( 3' wandelen, 15' lopen )
  • Za : 10' wandelen, 50' lopen ),
  • Zo : 2 x (10' wandelen, 30' lopen )
• Week 20
  • Di : 3 x ( 3' wandelen, 10' lopen ),
  • Do : 2 x (5' wandelen, 20' lopen )
  • Za : 10' wandelen, 30' lopen ),
  • Zo : 10' wandelen, 60' lopen