Hardlopen 10km beginner (Nederlands)

Author

Peter Lijten

All plans by this Coach

Length

12 Weeks

Typical Week

3 Run

Longest Workout

1:10 hrs

Plan Specs

running 10km beginner intermediate weightloss hr based

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Summary

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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:08

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.

Back to Plan Details

Sample Day 1

0:30:00
Interval training

Warming up
10 minuten rustig inlopen met enkele tempo versnellingen.

Kern5x 1min. in zone 3 / zone 4
Rust 2 minuten.

Cooling down
5min rustig uitlopen

Sample Day 3

0:30:00
Tempo loop (2x8 min)

Warmup:
15 min.

Kern:
2x 8 min Z3 Rust 2min.

Cooldown:
Rustig uitlopen.

Sample Day 6

0:45:00
Duurloop 45min.

Duurloop in zone Z1 / Z2.

Sample Day 8

0:40:00
Interval training 40min.

Warming up
10 minuten rustig inlopen met enkele tempo versnellingen.

Kern
5x 2min. in zone 3 / zone 4
Rust 3 minuten.

Cooling down
5min rustig uitlopen

Sample Day 10

0:30:00
Tempo loop (2x8 min)

Warmup:
15 min.

Kern:
2x 8 min Z3 Rust 2min.

Warmup:
Rustig uitlopen.

Sample Day 13

0:45:00
Duurloop 45min.

Duurloop in zone Z1 / Z2.

Sample Day 15

0:45:00
Interval training 45min.

Warming up
10-15 minuten rustig inlopen met enkele tempo versnellingen.

Kern
5x 3min. in zone 3 / zone 4
Rust 3 minuten.

Cooling down
5min rustig uitlopen

Hardlopen 10km beginner (Nederlands)

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