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.