Hardloopschema Beginners

door | 31 mei 2021 | Training

Doelstelling: In 12 weken 30 minuten achtereen kunnen hardlopen

Week 1                      Programma

  • Training 1 – 20 minuten flink tempo wandelen
  • Training 2 – 25 minuten flink tempo wandelen
  • Training 3 – 30 minuten flink tempo wandelen

Week 2                      Programma                                            

  • Training 1  – 5 x 1 minuut hardlopen, 3 minuten wandelen
  • Training 2  – 5 x 1 minuut hardlopen, 2 minuten wandelen
  • Training 3 – 5 x 1 minuut hardlopen, 3 minuten wandelen

Week 3                     Programma

  • Training 1 – 5 x 2 minuten hardlopen, 2 minuten wandelen
  • Training 2 – 5 x 2 minuten hardlopen, 2 minuten wandelen
  • Training 3 – 4 x 3 minuten hardlopen, 2 minuten wandelen

Week 4                     Programma

  • Training 1 – 4 x 3 minuten hardlopen, 2 minuten wandelen
  • Training 2 – 3 x 4 minuten hardlopen, 2 minuten wandelen
  • Training 3 – 4 x 3 minuten hardlopen, 2 minuten wandelen

Week 5                      Programma

  • Training 1 – 3 x 4 minuten hardlopen, 2 minuten wandelen
  • Training 2 – 4 x 5 minuten hardlopen, 2 minuten wandelen
  • Training 3 – 3 x 4 minuten hardlopen, 2 minuten wandelen

Week 6                     Programma

  • Training 1 – 4 x 5 minuten hardlopen, 2 minuten wandelen
  • Training 2 – 3 x 6 minuten hardlopen, 3 minuten wandelen
  • Training 3 – 4 x 5 minuten hardlopen, 2 minuten wandelen

Week 7                      Programma

  • Training 1 – 3 x 7 minuten hardlopen, 2 minuten wandelen
  • Training 2 – 3 x 8 minuten hardlopen, 3 minuten wandelen
  • Training 3 – 3 x 7 minuten hardlopen, 2 minuten wandelen

Week 8                     Programma

  • Training 1 – 3 x 8 minuten hardlopen, 2 minuten wandelen
  • Training 2 – 3 x 9 minuten hardlopen, 3 minuten wandelen
  • Training 3 – 3 x 8 minuten hardlopen, 2 minuten wandelen

Week 9                     Programma

  • Training 1 – 3 x 9 minuten hardlopen, 2 minuten wandelen
  • Training 2 – 2 x 10 minuten hardlopen, 3 min wandelen
  • Training 3 – 3 x 9 minuten hardlopen, 2 minuten wandelen

Week 10                   Programma

  • Training 1 – 2 x 10 minuten hardlopen, 2 minuten wandelen
  • Training 2 – 2 x 12 minuten hardlopen, 2 minuten wandelen
  • Training 3 – 2 x 10 minuten hardlopen, 2 minuten wandelen

Week 11                    Programma

  • Training 1 – 2 x 12 minuten hardlopen, 2 minuten wandelen
  • Training 2 – 2 x 14 minuten hardlopen, 2 minuten wandelen
  • Training 3 – 2 x 12 minuten hardlopen, 2 minuten wandelen

Week 12                    Programma

  • Training 1 – 2 x 15 minuten hardlopen,2 minuten wandelen
  • Training 2 – 2 x 10 minuten hardlopen, 1 minuut wandelen
  • Training 3 – 30 minuten hardlopen.

Ben je benieuwd hoe wij jou kunnen helpen bij het halen van jouw doelen? Kijk dan voor meer informatie bij Personal Training of bij het 12 weken Fit Project.