Trainingschema marathon in 3hr45'
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Voorwaarde : 2 jaar looptraininig, 10 km in 47'
60 tot 80 km per week in 4 tot 5 trainingen
 



Week 1 +2 Di : 15 km in 1hr30'(6'00" /km)
          Do : 12 km in 1hr03', (5'15" / km)
          Za : 12 km in 1hr18' (6'30" / km)
          Zo : 20 km in 2h00'(6'00" / km)



Week 3    Di : 15 km in 2h00' (8'00" / km)
          Do : 18 km in 1hr48' (6'00" / km)
          Za : 10 km in 51'00"(5'06" / km)
          Zo : 10 km in 1h05' (6'30" / km)



Week 4    Di : 12 km in 1h12'  (6'00" / km)
          Do : 15 x 1 km in 5'20", dribbelpauze 1'
          Za : 20 km in 2h00'  (6'00" / km)
          Zo : 15 km in 2h00'  (8'00" / km)



Week 5+6  Di : 12 km in 1h02' (5'10" / km)
          Do : 15 km in 1h38'  (6'30" / km)
          Vr : 7 x 1 km in 4'45", dribbelpauze 3'
          Zo : 25 km in 2h36'  (6'15" / km)



Week 7    Di : 15 km in 2hr00'(8'00" /km)
          Do : 15 km in 1h30' , (6'00" / km)
          Za : 10 km in 50'00" (5'00" / km)
          Zo : 10 km in 1h05'(6'30" / km)



Week 8    Di : 3 x 3 km in 15'30", dribbelpauze 5'
          Do : 20 km in 2h00'  (6'00" / km)
          Za : 23 km in 2h18'  (6'00" / km)
          Zo : 15 km in 2h00'  (8'00" / km)



Week 9+10 Di : 12 km in 1hr02'(5'10" /km)
          Wo : 14 km in 1h24' , (6'00" / km)
          Vr : 15 x 1 km in 5'20", dribbelpauze 1'
          Za : 25 km in 2hr36' (6'15" / km)
          Zo : 11 km in 1h11'  (6'30" / km)



Week 11   Di : 15 km in 2hr00'(8'00" /km)
          Wo : 20 km in 2h00' , (6'00" / km)
          Do : 10 km in 55'50" (5'35" / km)                        
          Za : 10 km in 49'00" (4'54" / km)                        
          Zo : 10 km in 1h05'(6'30" / km)



Week 12   Di : 3 x 3 km in 15'30", dribbelpauze 5'       
          Wo : 15 km in 1h30'  (6'00" / km)                 
          Vr : 10 km in 55'50" (5'35" / km)        
          Za : 25 km in 2hr36' (6'15" / km)                        
          Zo : 15 km in 2h00'  (8'00" / km)        



Week13+14 Di : 12 km in 1h02'(5'10" / km)       
          Wo : 15 km in 1h38'  (6'30" / km)                 
          Vr : 15 x 1 km in 5'20', dribbelpauze 10'          
          Za : 25 km in 2h36'  (6'15" / km)                 
          Zo : 10 km in 55'50" (5'35" / km)        



Week 15   Di : 15 km in 2h00' (8'00" / km)       
          Wo : 15 km in 1hr30' (6'00" / km)        
          Do : 15 km in 1h30' (6'00" / km) 
          Za : 10 km in 48'00"(4'48" / km) 
          Zo : 10 km in 1hr05' (6'30" / km)                 



Week 16   Di : 3 x 2 km in 10'00", dribbelpauze 4' 
          Wo : 15 km in 1h30' (6'00" / km)       
          Vr : 15 km in 1h30' (6'00" / km)       
          Za : 20 x 1 km in 5'20", dribbelpauze 2'                  
          Zo : 10 km in 1h05'  (6'30" / km)        



Week 17   Di : 12 km in 1h02' (5'10" / km)       
          Wo : 15 km in 1hr38' (6'30" / km)        
          Do : 7 x 1 km in 4'45", dribbelpauze 3'                  
          Za : 30 km in 3h08'(6'15" / km) 
          Zo : 15 km in 2hr00' (8'00" / km)                 



Week 18   Ma : 2 x 10 km in 53'20',(5'20"/km) dribbelpauze 10'
          Wo : 10 km in 1h05' (6'30" / km)       
          Do : 20 km in 2hr00' (6'00" / km)        
          Za : 10 km in 55'50"(5'35" / km) 
          Zo : 30 km in 3h08'(6'15" / km)                  



Week 19   Di : 10 km in 1hr (6'00" / km)       
          Wo : 10 km in 47'30" (4'45" / km)                 
          Do : 10 km in 1h05'  (6'30" / km)                 
          Vr : 20 km in 2h00'  (6'00" / km)        
          Za : 25 km in 2h36'  (6'15" / km)        



Week 20   Ma : 15 km in 1hr30'(6'00" / km)       
          Di : 16 km in 1h28'  (5'30" / km)                 
          Wo : 10 km in 53'20" (5'20" / km)        
          Do : 8 km in 46' (5'45" / km)        
          Za : 30' speelse loop
          Zo : 42 km in 3h45' (5'20" / km)