Start to Run (5km)
Dit 10-wekenprogramma is speciaal ontworpen voor absolute beginners en neemt je stap voor stap mee, van de allereerste loop-/wandelmomenten tot het moeiteloos uitlopen van vijf kilometer. Elke week bouw je rustig op in duur en intensiteit, met afwisselende trainingsdagen voor hardlopen, wandelen, herstel en conditieverbetering. Zo versterk je niet alleen je uithoudingsvermogen, maar voorkom je ook overbelasting en blessures.
Het belangrijkste in dit schema ben jij: ieders startpunt en tempo zijn anders. Daarom vragen we je hieronder je beoogde tempo voor de 5 km in te vullen (bijvoorbeeld 6:00 min/km). Op basis van jouw verwachte eindtempo stemmen we de trainingsblokken af, zodat iedere oefening zowel haalbaar als uitdagend is. Zo train je optimaal naar jouw persoonlijke doel! Gebruik in dit trainingsschema de rust eventueel als een wandelmoment.
Start to Run (5km)
Dit 10-wekenprogramma is speciaal ontworpen voor absolute beginners en neemt je stap voor stap mee, van de allereerste loop-/wandelmomenten tot het moeiteloos uitlopen van vijf kilometer. Elke week bouw je rustig op in duur en intensiteit, met afwisselende trainingsdagen voor hardlopen, wandelen, herstel en conditieverbetering. Zo versterk je niet alleen je uithoudingsvermogen, maar voorkom je ook overbelasting en blessures. Het belangrijkste in dit schema ben jij: ieders startpunt en tempo zijn anders. Daarom vragen we je hieronder je beoogde tempo voor de 5 km in te vullen (bijvoorbeeld 6:00 min/km). Op basis van jouw verwachte eindtempo stemmen we de trainingsblokken af, zodat iedere oefening zowel haalbaar als uitdagend is. Zo train je optimaal naar jouw persoonlijke doel! Gebruik in dit trainingsschema de rust eventueel als een wandelmoment.
Week 1
Training 1
- 2 x [0.15km in 1'12'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
- 2 x [0.3km in 2'24'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 1 x [0.45km in 3'36'' @ pace: 8:00/km - Rust: 3'00'' @ pace: 20:00/km]
Training 2
- 2 x [0.15km in 1'12'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
- 1 x [0.3km in 2'24'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 2 x [0.45km in 3'36'' @ pace: 8:00/km - Rust: 3'00'' @ pace: 20:00/km]
Training 3
- 1 x [0.15km in 1'12'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
- 2 x [0.3km in 2'24'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 2 x [0.45km in 3'36'' @ pace: 8:00/km - Rust: 3'00'' @ pace: 20:00/km]
Week 2
Training 1
- 1 x [0.15km in 1'12'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
- 2 x [0.3km in 2'24'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 2 x [0.45km in 3'36'' @ pace: 8:00/km - Rust: 3'00'' @ pace: 20:00/km]
Training 2
- 1 x [0.3km in 2'24'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 3 x [0.45km in 3'36'' @ pace: 8:00/km - Rust: 3'00'' @ pace: 20:00/km]
Training 3
- 1 x [0.15km in 1'12'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
- 1 x [0.3km in 2'24'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 3 x [0.45km in 3'36'' @ pace: 8:00/km - Rust: 3'00'' @ pace: 20:00/km]
Week 3
Training 1
- 1 x [0.15km in 1'12'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
- 1 x [0.3km in 2'24'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 3 x [0.45km in 3'36'' @ pace: 8:00/km - Rust: 3'00'' @ pace: 20:00/km]
Training 2
- 1 x [0.3km in 2'24'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 7 x [0.3km in 2'24'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
Training 3
- 1 x [0.15km in 1'12'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
- 1 x [0.3km in 2'24'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 2 x [0.6km in 4'48'' @ pace: 8:00/km - Rust: 3'00'' @ pace: 20:00/km]
- 1 x [0.75km in 6'00'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
Week 4
Training 1
- 1 x [0.15km in 1'12'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
- 1 x [0.3km in 2'24'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 2 x [0.6km in 4'48'' @ pace: 8:00/km - Rust: 3'00'' @ pace: 20:00/km]
- 1 x [0.75km in 6'00'' @ pace: 8:00/km - Rust: 3'00'' @ pace: 20:00/km]
Training 2
- 1 x [0.3km in 2'24'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 7 x [0.3km in 2'24'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
Training 3
- 1 x [0.15km in 1'12'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
- 1 x [0.3km in 2'24'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 2 x [0.6km in 4'48'' @ pace: 8:00/km - Rust: 3'00'' @ pace: 20:00/km]
- 1 x [0.9km in 7'12'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
Week 5
Training 1
- 1 x [0.3km in 2'24'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 1 x [0.45km in 3'36'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 2 x [0.75km in 6'00'' @ pace: 8:00/km - Rust: 3'00'' @ pace: 20:00/km]
- 1 x [0.75km in 6'00'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
Training 2
- 1 x [0.3km in 2'24'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
- 1 x [0.45km in 3'36'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 2 x [0.9km in 7'12'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 1 x [1km in 8'00'' @ pace: 8:00/km - Rust: 3'00'' @ pace: 20:00/km]
Training 3
- 1 x [0.3km in 2'24'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
- 2 x [0.75km in 6'00'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 1 x [0.9km in 7'12'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 1 x [1km in 8'00'' @ pace: 8:00/km - Rust: 3'00'' @ pace: 20:00/km]
Week 6
Training 1
- 1 x [0.3km in 2'24'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
- 1 x [0.75km in 6'00'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 1 x [0.9km in 7'12'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 1 x [0.9km in 7'12'' @ pace: 8:00/km - Rust: 3'00'' @ pace: 20:00/km]
- 1 x [1.2km in 9'36'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
Training 2
- 1 x [0.3km in 2'24'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
- 1 x [0.75km in 6'00'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 1 x [0.9km in 7'12'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 2 x [1km in 8'00'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
Training 3
- 1 x [0.3km in 2'24'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
- 2 x [0.9km in 7'12'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
- 2 x [1km in 8'00'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
Week 7
Training 1
- 1 x [0.75km in 6'00'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
- 1 x [0.9km in 7'12'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
- 1 x [1km in 8'00'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 1 x [1.15km in 9'12'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
Training 2
- 2 x [1km in 8'00'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
- 2 x [1.15km in 9'12'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
Training 3
- 1 x [1km in 8'00'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
- 2 x [1.5km in 12'00'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
Week 8
Training 1
- 3 x [1.5km in 12'00'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
Training 2
- 1 x [1.8km in 14'24'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 1 x [1.5km in 12'00'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 1 x [1.2km in 9'36'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
Training 3
- 1 x [2.25km in 18'00'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
- 1 x [0.75km in 6'00'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 1 x [1.5km in 12'00'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
Week 9
Training 1
- 2 x [2.25km in 18'00'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
Training 2
- 2 x [2.25km in 18'00'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
Training 3
- 1 x [3km in 24'00'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 1 x [1.5km in 12'00'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
Week 10
Training 1
- 1 x [3km in 24'00'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
- 1 x [1.5km in 12'00'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
Training 2
- 1 x [0.75km in 6'00'' @ pace: 8:00/km - Rust: 1'00'' @ pace: 20:00/km]
- 1 x [3.75km in 30'00'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]
Training 3
- 1 x [5km in 40'00'' @ pace: 8:00/km - Rust: 2'00'' @ pace: 20:00/km]