trainingsprogramma Dam tot Damloop Citco
requested levell: you run for more than a year and you can run 30? without stop
do the next training if you are fully recovered of the last training. Train preferably 2-3 per week easily than once per week hard. Take a rest day in between 2 training sessions. Prevent injuries look at runningholland.nl click ?blessures?.
|
Week vanaf |
races |
Monday |
Wednesday |
Saturday |
|
18 juni
|
Vrijdag: Midzomernachtloop A?damse bos 5,10,16 km
Zondag: Stoomtramloop Hoorn |
? |
Citco training 19.30 uur |
Distance run
30? |
|
25 juni |
|
Distance run 30? within 3 times 1? quicker |
Citco training 19.30 uur |
Distance run
40? |
|
2 juli |
|
Distance run 30? within 3 times 1? quicker |
Citco training 19.30 uur |
Distance run
40? |
|
9 juli |
|
10? warming up (w.u.) then 10 * 2? P:1? |
No Citco training,
Yourself 40? with hill running |
Distance run
50? |
|
16 juli |
|
Distance run 40? within 3 * 1? quicker |
No Citco training
Yourself 40? with hill running |
Distance run
50? |
|
23 juli |
|
10? w.u. then 10 * 2? P:1? |
No Citco training
Rest day |
Distance run
60? |
|
30 juli |
Donderdag : 6 or 10 km De Kwakel |
Rest day |
Thursday: race De Kwakel |
Distance run
60? |
|
6 aug |
|
Distance run 40? within 3 * 1? quicker |
No Citco training
Yourself 50? with hill running |
Distance run
70? |
|
13 aug |
|
10? w.u. then 3*8? in zone 3 P:2? |
Citco training 19.30 uur |
Distance run
80? |
|
20 aug |
Vrijdag: 10 km Baambrugge |
Distance run 50? |
Citco training 19.30 uur |
Distance run
90? |
|
27 aug |
Dinsdag: 10 km Abcoude
Donderdag: 10 km Edam
Zondag: 10 kilometer hoofddorp |
10? w.u. then 3*8? in zone 3 P:2? |
Citco training 19.30 uur |
Distance run
80? the last 5? a little faster |
|
3 sept |
Dinsdag: 10 km Aalsmeer
Zondag: 30 a?dam noord. Ook 3, 10, 15 km |
Distance run 50? |
Citco training 19.30 uur |
Zondag race in A?dam Noord 10 or 15 km |
|
10 sept |
Zondag: Leiden PPC loop diverse afstanden |
Distance run 55? |
Citco training 19.30 uur |
Distance run
90? the last 5? a little faster |
|
17 sept |
Dam tot Damloop |
Rest day |
Citco training 19.30 uur |
Dam tot damloop |
?: minutes, ?:seconds,*: times, P: break always active stretching: after each training. Duurloop: distance run in zone 1 or 2 and try to drink when you run longer than a hour. Distance run of race longer than 90 minutes to eat liquid food is necessary. Zone 5: only up hill w.u.: warming-up; before each interval session. In 10? increase the intensity bit by bit to the interval intensity.
Test: run 15? minutes one way in zone 3 or 4. After 15? return and try to finish on the place you started.
If you know your maximum heart rate(Hfmax), you can use it for the schedule under. If not, use the descriptions to check or the intensity is correct.
Hart frequency: fill in, your zones: description:
Zone 1 |
around 50 under Hfmax
|
|
Very light effort, easy. Talking is constantly possible |
|
Zone 2 |
around 40 under Hfmax
|
|
Light effort, normal, talking is a must but not constantly possible. |
|
Zone 3 |
around 30 under Hfmax
|
|
Moderate effort, talking is possible. After each sentence you need to breath to times. |
|
Zone 4 |
around 20 under Hfmax
|
|
heavy, talking is only possible with short commands. Like ?no? ?quiet? ?stop talking? breath ?to me? |
|
Zone 5 |
around 10 under Hfmax
|
|
Very heavy. This intensity only uphill. |
Do you have any question? 020-463 436 1 or
This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
www.runningholland.nl
|