• Preliminary: Take care for a good distribution of the training days.
Read also the Explanation under the schedule.
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PDF version of this schedule |
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Date |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Tot |
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| 1 |
till
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28
min
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| 2 |
till
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38
min
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| 3 |
till
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48
min
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| 4 |
till
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60
min
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| 5 |
till
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70
min
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| 6 |
till
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73
min
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| 7 |
till
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65
min
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| 8 |
till
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91
min
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| 9 |
till
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75
min
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| 10 |
till
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95
min
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| 11 |
till
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90
min
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| 12 |
till
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PDF version of this schedule
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Explanation running schedule  |
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| • |
The endurance training speed (1,2 en 3) and interval speed are a percentage of the anaerobic threshold. |
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| • |
The anaerobic threshold is
approximately equal to: 220-age-15. Another method is: take
80 % (beginners) to 90 % (advanced) of the maximum heart rate. |
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| • |
Endurance training.
Speed 1 (75% - 80%): Quietly.
Speed 2 (85% - 90%): Average.
Speed 3 (93% - 95%): Rapid.
Take between the series a walking break of 2 or 3 minutes |
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| • |
Interval training.
At the interval training the number between brackets is the pause time.
The speed (S:) during this training is a percentage of the anaerobe threshold. |
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When the race is not in the weekend fill in the last week by yourself. You can take as example Saturday
as the day of the race. Take enough rest. |
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| • |
For a total overview of the schedules: Overview runningschedules. |
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