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12 weken Hardloopschema 5 km

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12 weken Hardloopschema 5 km

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Rien van der Dussen

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Dit trainingschema is voor enige ervaren lopers die meer gericht willen trainen voor een 5 km hardloopwedstrijd. Hierbij is een frequentie van 3 trainingen per week voldoende. Dit schema kenmerkt zich door veel variatie en een duidelijke opbouw in de verschillende zones. De 1e 6 weken wordt een basis gelegd van aerobe capaciteit maar met het oog voor alle zones. De laatste 6 weken worden de hogere aerobe zones getraind waarbij uit wordt gegaan van een 5 km tijd van ongeveer 20 tot 22 minuten.

How it Works

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Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
03:31:00 01:36:00
Workouts Per Week Weekly Average Longest Workout
Run
03:31:00 01:36:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Rien van der Dussen

Athletic Health

Human movement scientist
Sports physical therapist
Performance testing
Hearth rate of Power based training
Bikefitting and Dynamic Analyses

Training and coaching starts at 29,50 euro/month


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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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