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Hardlopen 10km beginner (Nederlands)


Peter Lijten

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12 Weeks

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Plan Description

Schema voor een wanneer je een 10 kilometer wedstrijd wilt gaan lopen.
Het schema gaat er vanuit dat je minimaal 5 kilometer aan een stuk kunt lopen zonder problemen.

gedurende het schema wordt de tijd die je loopt steeds wat uitgebreid zodat je rustig kunt wennen aan de belasting van een 10 Kilometer en dit voorkomt blessures.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:08 hrs 1:10 hrs
Workouts Per Week Weekly Average Longest Workout
2:08 hrs 1:10 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Peter Lijten

L3 Sports

To get the best results you need the best plan. This plan is not only about making hours but it's to make you a better athlete. By taking into account your work, life and training balance I set up a schedule for you based on your goals and available time.

I advise you on nutrition, running technique, effective planning etc. I work with heart rate or power for running and cycling. Swimming is based on time.

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