DATUM | Dag | Locatie | Programma C (evenementen/prestatielopers) | Programma B (gezondheid/fitheidlopers) | Programma A (starters) |
---|---|---|---|---|---|
28-8-2023 | ma | ||||
29-8-2023 | di | BAAN | (3 x 600m) + ( 3 x 800m) + (3x 400m) Z4 en 400 in Z5 .Omvang 5400m, HP=2 min SP=3 min | (3 x 500m) + ( 3 x 700m) + (3x 400m) Z4 .Omvang 4800m, HP=2 min SP=4 min | (2x600) + (2x800) + (2x400m), Z3 en 400 in Z4 . HP=200 SP=300 (1/2W-1/2D). Omvang 3600 |
30-8-2023 | wo | ||||
31-8-2023 | do | BAAN | (3 x 600m) + ( 3 x 800m) + (3x 400m) Z4 en 400 in Z5 .Omvang 5400m, HP=2 min SP=3 min | (3 x 500m) + ( 3 x 700m) + (3x 400m) Z4 .Omvang 4800m, HP=2 min SP=4 min | 1200 + 1000 + 800 + 600, Z3, HP=200 (1/2W-1/2D) Omvang 3600 |
1-9-2023 | vr | ||||
2-9-2023 | za | SCHADIJK | Wisseltempo's | Wisseltempo's | |
3-9-2023 | zo | Krachttraining | Krachttraining | 40 min Z2, elke 10 min 30 sec versnellen | |
4-9-2023 | ma | Starten beginnersgroep | |||
5-9-2023 | di | BAAN | 5 of 6 x 1000, omvang 5000/6000, Z3½ , HP = starten bij HF<120 | 4 of 5 x 1000, omvang 4000/5000, Z3½ , HP = starten bij HF<120 | 8 x 1 min, Z2, Hp=2min |
6-9-2023 | wo | ||||
7-9-2023 | do | BAAN | 5 of 6 x 1000, omvang 5000/6000, Z3½ , HP = starten bij HF<120 | 4 of 5 x 1000, omvang 4000/5000, Z3½ , HP = starten bij HF<120 | 8 x 1 min, Z2, Hp=2min |
8-9-2023 | vr | ||||
9-9-2023 | za | SCHADIJK | Minutenloop | Minutenloop | |
10-9-2023 | zo | Krachttraining | Krachttraining | 5 x 2 min, Z1, Hp=4min | |
11-9-2023 | ma | ||||
12-9-2023 | di | BAAN | 500-500-1000-500-1000-1000, omvang 4500, 500=Z4½ en 1000=Z4. HP=300 | 500-500-1000-500-1000-500, omvang 4000, 500=Z4½ en 1000=Z4. HP=300 | 5 x 1:30 min, Z2, Hp=2:30min |
13-9-2023 | wo | ||||
14-9-2023 | do | BAAN | 500-500-1000-500-1000-1000, omvang 4500, 500=Z4½ en 1000=Z4. HP=300 | 500-500-1000-500-1000-500, omvang 4000, 500=Z4½ en 1000=Z4. HP=300 | 4 x 2 min, Z2, Hp=3min |
15-9-2023 | vr | ||||
16-9-2023 | za | SCHADIJK | Duurloop 60 min Z1 | Duurloop 60 min Z2 | |
17-9-2023 | zo | BAAN | Krachttraining | Krachttraining | 5 x 2 min, Z1, Hp=4min |
18-9-2023 | ma | ||||
19-9-2023 | di | BAAN | 3x(200-400-1000), omvang 4800, 200 en 400=Z5, 800 en 1000 = Z4. HP na 200 = 100 mtr, na 400 = 200 mtr. SP = 5 min | 3x(200-400-800), omvang 4200, 200 en 400=Z5, 800 en 1000 = Z4. HP na 200 = 100 mtr, na 400 = 200 mtr. SP = 5 min | 4 x 2 min, Z2, Hp=3min |
20-9-2023 | wo | ||||
21-9-2023 | do | BAAN | 3x(200-400-1000), omvang 4800, 200 en 400=Z5, 800 en 1000 = Z4. HP na 200 = 100 mtr, na 400 = 200 mtr. SP = 5 min | 3x(200-400-800), omvang 4200, 200 en 400=Z5, 800 en 1000 = Z4. HP na 200 = 100 mtr, na 400 = 200 mtr. SP = 5 min | 2 + 3 + 4 min, Z2, Hp=3min |
22-9-2023 | vr | ||||
23-9-2023 | za | SCHADIJK | Vaartspel | Vaartspel | |
24-9-2023 | zo | ZELF | Krachttraining | Krachttraining | 3 x 4 min, Z1, Hp=5min |
25-9-2023 | ma | ||||
26-9-2023 | di | BAAN | 2x(600-800-1000), omvang 4800, Z4-Z4½. HP na 600=100 mtr, na 800 = 200 mtr. SP = 5 min | 2x(400-600-800), omvang 3600, Z4-Z4½. HP na 400 en 600 =100 mtr, na 800 = 200 mtr. SP = 5 min | 5 x 2 min, Z2, Hp=3min |
27-9-2023 | wo | ||||
28-9-2023 | do | BAAN | 2x(600-800-1000), omvang 4800, Z4-Z4½. HP na 600=100 mtr, na 800 = 200 mtr. SP = 5 min | 2x(400-600-800), omvang 3600, Z4-Z4½. HP na 400 en 600 =100 mtr, na 800 = 200 mtr. SP = 5 min | 4 + 3 + 4 min, Z2, Hp=3min |
29-9-2023 | vr | ||||
30-9-2023 | za | SCHADIJK | Minutenloop lang | Minutenloop lang | |
1-10-2023 | zo | ZELF | Krachttraining | Krachttraining | 6 + 5 + 4 min, Z1, Hp=6min |
2-10-2023 | ma | ||||
3-10-2023 | di | BAAN | Fartlek | Fartlek | 5 x 2:30 min, Z2, Hp=2:30min |
4-10-2023 | wo | ||||
5-10-2023 | do | BAAN | Fartlek | Fartlek | 2 x 4 + 3 x 2 min, Z2, Z3, Hp=2min |
6-10-2023 | vr | ||||
7-10-2023 | za | SCHADIJK | Vierkant | Vierkant | |
8-10-2023 | zo | BAAN | Krachttraining | Krachttraining | 7 + 5 + 4 min, Z1, Z2, Z3, Hp=3+2+2min, daarna 3x60m versnelling |
9-10-2023 | ma | ||||
10-10-2023 | di | BAAN | 2x(400-600-500-200-400), omvang 4200, Z4, de laatse 200 en 400 iets sneller. HP = 200 SP 3 tot 5 min | 2x(400-600-300-200-400), omvang 3800, Z4, de laatse 200 en 400 iets sneller. HP = 200 SP 3 tot 5 min | 5 x 3 min, Z2, Hp=1min |
11-10-2023 | wo | ||||
12-10-2023 | do | BAAN | 2x(400-600-500-200-400), omvang 4200, Z4, de laatse 200 en 400 iets sneller. HP = 200 SP 3 tot 5 min | 2x(400-600-300-200-400), omvang 3800, Z4, de laatse 200 en 400 iets sneller. HP = 200 SP 3 tot 5 min | 4 x 4 min, Z2, Hp=2min |
13-10-2023 | vr | ||||
14-10-2023 | za | HORST | Duurloop 70 min Z2 | Duurloop 70 min Z2 | |
15-10-2023 | zo | Geen krachttraining | Geen krachttraining | 12 + 8 + 4 min, Z1, Z2, Z3, Hp=2+1+2min, daarna 3x60m versnelling | |
16-10-2023 | ma | ||||
17-10-2023 | di | BAAN | 10x100 + 10x200 + 5x400, omvang 5000, 100 en 200 = Z5, 400 = Z4. HP na 100 en 200 = 100 mtr, na 400 = 200 mtr | 8x100 + 8x200 + 4x400, omvang 4000, 100 en 200 = Z5, 400 = Z4. HP na 100 en 200 = 100 mtr, na 400 = 200 mtr | 5 x 2:30 min, Z2, Hp=2:30min |
18-10-2023 | wo | ||||
19-10-2023 | do | BAAN | 10x100 + 10x200 + 5x400, omvang 5000, 100 en 200 = Z5, 400 = Z4. HP na 100 en 200 = 100 mtr, na 400 = 200 mtr | 8x100 + 8x200 + 4x400, omvang 4000, 100 en 200 = Z5, 400 = Z4. HP na 100 en 200 = 100 mtr, na 400 = 200 mtr | 2 x 4 + 3 x 2 min, Z2, Hp=2min |
20-10-2023 | vr | ||||
21-10-2023 | za | SCHADIJK | Wisseltempo's | Wisseltempo's | |
22-10-2023 | zo | Krachttraining | Krachttraining | 7 + 5 + 3 min, Z1, Z2, Z3, Hp=3+2+2min, daarna 3x60m versnelling | |
23-10-2023 | ma | ||||
24-10-2023 | di | BAAN | 10x400 + 5x200, omvang 5000, 400 = Z4, 200 = Z5. HP = 200 mtr | 8x400 + 5x200, omvang 4200, 400 = Z4, 200 = Z5. HP = 200 mtr | 5 + 6 +7 min, Z2, Hp=1min |
25-10-2023 | wo | ||||
26-10-2023 | do | BAAN | 10x400 + 5x200, omvang 5000, 400 = Z4, 200 = Z5. HP = 200 mtr | 8x400 + 5x200, omvang 4200, 400 = Z4, 200 = Z5. HP = 200 mtr | 8 + 2 x 4 min, Z1, Z3, Hp=2min |
27-10-2023 | vr | ||||
28-10-2023 | za | SCHADIJK | Piramide | Piramide | |
29-10-2023 | zo | BAAN | Krachttraining | Krachttraining | 3 x 10 min, Z1, Hp=2min, daarna 3x60m versnelling |
30-10-2023 | ma | ||||
31-10-2023 | di | BAAN | 16 tot 20 x250, omvang 4000/5000, Z4½, HP = 150 mtr | 16 tot 20 x250, omvang 4000/5000, Z4½, HP = 150 mtr | 4 x 5 min, Z2, Hp=1min |
1-11-2023 | wo | ||||
2-11-2023 | do | BAAN | 16 tot 20 x250, omvang 4000/5000, Z4½, HP = 150 mtr | 16 tot 20 x250, omvang 4000/5000, Z4½, HP = 150 mtr | 10 + 2 x 5 min, Z1, Z3, Hp=2min |
3-11-2023 | vr | ||||
4-11-2023 | za | SCHADIJK | Geen trainen ivm bijscholing trainers | Geen trainen ivm bijscholing trainers | |
5-11-2023 | zo | BAAN | Krachttraining | Krachttraining | 2 x 15 min, Z1, Hp=2min, daarna 3x60m versnelling |
6-11-2023 | ma | ||||
7-11-2023 | di | 3x(200-500-300-600), omvang 4800, 200 en 300 = Z4½, 500 en 600 = Z2-Z3, geen HP, SP = 400 mtr. | 3x(200-500-200-500), omvang 4200, 200 en 300 = Z4½, 500 en 600 = Z2-Z3, geen HP, SP = 400 mtr. | 7 + 6 + 5 + 4 min, Z2, Hp=1min | |
8-11-2023 | wo | BAAN | |||
9-11-2023 | do | BAAN | 3x(200-500-300-600), omvang 4800, 200 en 300 = Z4½, 500 en 600 = Z2-Z3, geen HP, SP = 400 mtr. | 3x(200-500-200-500), omvang 4200, 200 en 300 = Z4½, 500 en 600 = Z2-Z3, geen HP, SP = 400 mtr. | 12 + 3 x 4 min, Z2, Z3, Hp=1min |
10-11-2023 | vr | ||||
11-11-2023 | za | SCHADIJK | Minutenloop kort | Minutenloop kort | |
12-11-2023 | zo | BAAN | Krachttraining | Krachttraining | 25min, Z1, daarna 3x60m versnelling |
13-11-2023 | ma | ||||
14-11-2023 | di | BAAN | 3 of 4 x 1600, omvang 4800/6400, wisseltempo 300 snel-100 langzaam, enz. HP = 400 mtr | 2 of 3 x 1600, omvang 3200/4800, wisseltempo 300 snel-100 langzaam, enz. HP = 400 mtr | 7 + 8 + 9 min, Z2, Hp=1min |
15-11-2023 | wo | ||||
16-11-2023 | do | BAAN | 3 of 4 x 1600, omvang 4800/6400, wisseltempo 300 snel-100 langzaam, enz. HP = 400 mtr | 2 of 3 x 1600, omvang 3200/4800, wisseltempo 300 snel-100 langzaam, enz. HP = 400 mtr | 13 + 3 x 5 min, Z1, Z3, Hp=1min |
17-11-2023 | vr | ||||
18-11-2023 | za | SCHADIJK | Minutenloop lang | Minutenloop lang | |
19-11-2023 | zo | Krachttraining | Krachttraining | 30 min, Z1, daarna 3x60m versnelling | |
20-11-2023 | ma | ||||
21-11-2023 | di | BAAN | (5x200+1x1000) + (5x300+1x1000), omvang 4500, 200 en 300 = Z4½. 1000 = Z4. HP na 200 = 100 mtr, na 400 = 200 mtr. SP = 400 mtr | (5x200+1x800) + (5x300+1x800), omvang 4500, 200 en 300 = Z4½, 800 = Z4. HP na 200 = 100 mtr, na 400 = 200 mtr. SP = 400 mtr | 9 + 7 + 5 min, Z1, Z2, Z3, Hp=1min |
22-11-2023 | wo | ||||
23-11-2023 | do | BAAN | (5x200+1x1000) + (5x300+1x1000), omvang 4500, 200 en 300 = Z4½. 1000 = Z4. HP na 200 = 100 mtr, na 400 = 200 mtr. SP = 400 mtr | (5x200+1x800) + (5x300+1x800), omvang 4500, 200 en 300 = Z4½, 800 = Z4. HP na 200 = 100 mtr, na 400 = 200 mtr. SP = 400 mtr | 8 + 4 + 2 min, Z1, Z2, Z3, Hp=1min |
24-11-2023 | vr | ||||
25-11-2023 | za | SCHADIJK | Vierkant | Vierkant | |
26-11-2023 | zo | BAAN | Krachttraining | Krachttraining | 5km hardlopen, Z3 |
27-11-2023 | ma | ||||
28-11-2023 | di | BAAN | (5x200+1x1000) + (5x400+1x1000), omvang 5000, 200 en 400 = Z4½. 1000 = Z4. HP na 200 = 100 mtr, na 400 = 200 mtr. SP = 400 mtr | (5x200+1x800) + (5x400+1x800), omvang 4600, 200 en 400 = Z4½. 1000 = Z4. HP na 200 = 100 mtr, na 400 = 200 mtr. SP = 400 mtr | 15 + 10 min, Z2, Hp=2min |
29-11-2023 | wo | ||||
30-11-2023 | do | BAAN | (5x200+1x1000) + (5x400+1x1000), omvang 5000, 200 en 400 = Z4½. 1000 = Z4. HP na 200 = 100 mtr, na 400 = 200 mtr. SP = 400 mtr | (5x200+1x800) + (5x400+1x800), omvang 4600, 200 en 400 = Z4½. 1000 = Z4. HP na 200 = 100 mtr, na 400 = 200 mtr. SP = 400 mtr | 4x400m + 3x600m, Z3, Hp= na 400m, 200m, na 600m, 300m, Sp=400m |
1-12-2023 | vr | ||||
2-12-2023 | za | SCHADIJK | Dobbelsteenloop | Dobbelsteenloop | |
3-12-2023 | zo | BAAN | Krachttraining | Krachttraining | 30 min, Z2, elke 10 min, 1min versnellen |
4-12-2023 | ma | ||||
5-12-2023 | di | BAAN | 2(5x300 + 1x1000), omvang 5000, 300 = Z4½ 1000 = wisseltempo 200 snel 200 langzaam. HP = 100 mtr SP = 400 mtr | 2(5x300 + 1x800), omvang 4600, 300 = Z4½ 1000 = wisseltempo 200 snel 200 langzaam. HP = 100 mtr SP = 400 mtr | 15 + 15 + 5 min, Z2, Hp=2min |
6-12-2023 | wo | ||||
7-12-2023 | do | BAAN | 2(5x300 + 1x1000), omvang 5000, 300 = Z4½ 1000 = wisseltempo 200 snel 200 langzaam. HP = 100 mtr SP = 400 mtr | 2(5x300 + 1x800), omvang 4600, 300 = Z4½ 1000 = wisseltempo 200 snel 200 langzaam. HP = 100 mtr SP = 400 mtr | 200+300+400+500+400+300+200m, Z3+, Hp= na 200&300m, 200m, na 400&500m, 300m |
8-12-2023 | vr | ||||
9-12-2023 | za | SCHADIJK | Heuveltraining | Heuveltraining | |
10-12-2023 | zo | BAAN | Krachttraining | Krachttraining | 35 min, Z2, elke 10 min, 1min versnellen |
11-12-2023 | ma | ||||
12-12-2023 | di | BAAN | (5x300 + 1x1000) + (5x400 + 1x1000), omvang 5500, 300 en 400 = Z4½, 1000 = Z4. HP na 300 = 100 mtr, na 400 = 200 mtr. SP = 400 mtr | (5x300 + 1x1000) + (5x400 + 1x800), omvang 5100, 300 en 400 = Z4½, 800 = Z4. HP na 300 = 100 mtr, na 400 = 200 mtr. SP = 400 mtr | 4 x 6 + 11 min, Z3, Z2, Hp=3min |
13-12-2023 | wo | ||||
14-12-2023 | do | BAAN | (5x300 + 1x1000) + (5x400 + 1x1000), omvang 5500, 300 en 400 = Z4½, 1000 = Z4. HP na 300 = 100 mtr, na 400 = 200 mtr. SP = 400 mtr | (5x300 + 1x1000) + (5x400 + 1x800), omvang 5100, 300 en 400 = Z4½, 800 = Z4. HP na 300 = 100 mtr, na 400 = 200 mtr. SP = 400 mtr | 500+400+300+200+500+400+300+200m, Z3+, Hp= na 500&400, 200m, na 300&200, 100m |
15-12-2023 | vr | ||||
16-12-2023 | za | SCHADIJK | Minutenloop kort | Minutenloop kort | |
17-12-2023 | zo | BAAN | Krachttraining | Krachttraining | 40 min, Z2, elke 10 min, 1min versnellen |
18-12-2023 | ma | ||||
19-12-2023 | di | BAAN | 5x400 - 3x1000 - 1x300, omvang 5300, 300 en 400 = Z4½ na 1000 = Z4. HP na 300 en 400 =200 en na 1000 = 400 | 5x400 - 3x800 - 1x300, omvang 4700, 300 en 400 = Z4½ na 800 = Z4. HP na 300 en 400 =200 en na 800 = 400 | 25 + 15 min, Z2, Hp=3min |
20-12-2023 | wo | ||||
21-12-2023 | do | BAAN | 2x800+2x600+2x400m, Z2+Z3+Z3, Hp=300+300+200m | ||
22-12-2023 | vr | ZELF | |||
23-12-2023 | za | SCHADIJK | Weestandstraining | Weestandstraining | |
24-12-2023 | zo | Krachttraining | Krachttraining | 45 min, Z2, elke 10 min, 1min versnellen | |
25-12-2023 | ma | ||||
26-12-2023 | di | BAAN | Kasteelloop Horst | Kasteelloop Horst | Kasteelloop Horst |
27-12-2023 | wo | ||||
28-12-2023 | do | BAAN | 10x500, omvang 5000, Z4½, HP = 200 mtr | 8x500, omvang 4000, Z4½, HP = 200 mtr | 5x600m, Z3, Hp=200m |
29-12-2023 | vr | ||||
30-12-2023 | za | SCHADIJK | Geen trainen | Geen trainen | |
31-12-2023 | zo | BAAN | Sylvesterlauf Pfalzdorf | Sylvesterlauf Pfalzdorf | 45 min, Z1, elke 10 min, 1min versnellen |
1-1-2024 | ma | ||||
2-1-2024 | di | BAAN | 1400-1200-1000-800-600-400, omvang 5400, wisseltempo's 200 in Z3½, 200 in Z4, 200 in Z4½. HP = 200 mtr | 1200-1000-800-600-400-200, omvang 4200, wisseltempo's 200 in Z3½, 200 in Z4, 200 in Z4½. HP = 200 mtr | |
3-1-2024 | wo | ||||
4-1-2024 | do | BAAN | 1400-1200-1000-800-600-400, omvang 5400, wisseltempo's 200 in Z3½, 200 in Z4, 200 in Z4½. HP = 200 mtr | 1200-1000-800-600-400-200, omvang 4200, wisseltempo's 200 in Z3½, 200 in Z4, 200 in Z4½. HP = 200 mtr | |
5-1-2024 | vr | ||||
6-1-2024 | za | SCHADIJK | Duurloop 60 min | ||
7-1-2024 | zo | BAAN | Krachttraining | Krachttraining |