Trainings richttijden Groep B Fortius
5km 10km AD 200 400 600 800 1000 1200 1500
18″ 38″ 00:03:58 00:00:42 00:01:27 00:02:10 00:03:02 00:03:48 00:04:34 00:05:48
19″ 40″ 00:04:10 00:00:44 00:01:31 00:02:17 00:03:12 00:04:00 00:04:48 00:06:05
19:57″ 42″ 00:04:22 00:00:47 00:01:36 00:02:24 00:03:22 00:04:12 00:05:02 00:06:22
20:54″ 44″ 00:04:34 00:00:49 00:01:40 00:02:30 00:03:31 00:04:24 00:05:17 00:06:42
21:51″ 46″ 00:04:46 00:00:51 00:01:45 00:02:37 00:03:41 00:04:36 00:05:31 00:06:59
22:48″ 48″ 00:04:58 00:00:53 00:01:49 00:02:44 00:03:50 00:04:48 00:05:46 00:07:19
23:45″ 50″ 00:05:10 00:00:55 00:01:54 00:02:51 00:04:00 00:05:00 00:06:00 00:07:36
24:42″ 52″ 00:05:22 00:00:58 00:01:59 00:02:58 00:04:10 00:05:12 00:06:14 00:07:54
5km 10km AD 200 400 600 800 1000 1200 1500
18″ 38″ 00:03:58 00:03:30 00:03:38 00:03:37 00:03:48 00:03:48 00:03:48 00:03:52
19″ 40″ 00:04:10 00:03:40 00:03:48 00:03:48 00:04:00 00:04:00 00:04:00 00:04:03
19:57″ 42″ 00:04:22 00:03:55 00:04:00 00:04:00 00:04:13 00:04:12 00:04:12 00:04:15
20:54″ 44″ 00:04:34 00:04:05 00:04:10 00:04:10 00:04:24 00:04:24 00:04:24 00:04:28
21:51″ 46″ 00:04:46 00:04:15 00:04:23 00:04:22 00:04:36 00:04:36 00:04:36 00:04:40
22:48″ 48″ 00:04:58 00:04:25 00:04:32 00:04:33 00:04:48 00:04:48 00:04:48 00:04:53
23:45″ 50″ 00:05:10 00:04:35 00:04:45 00:04:45 00:05:00 00:05:00 00:05:00 00:05:04
24:42″ 52″ 00:05:22 00:04:50 00:04:58 00:04:57 00:05:13 00:05:12 00:05:12 00:05:16
DL1 DL2 DL3 TEMPO 2000MTR 2500MTR
38″ 00:04:58 00:04:40 00:04:19 00:03:52 00:07:44 00:09:40
40″ 00:05:13 00:04:54 00:04:32 00:04:03 00:08:07 00:10:08
42″ 00:05:28 00:05:08 00:04:45 00:04:15 00:08:30 00:10:37
44″ 00:05:42 00:05:22 00:05:04 00:04:28 00:08:56 00:11:10
46″ 00:05:57 00:05:36 00:05:18 00:04:40 00:09:19 00:11:39
48″ 00:06:13 00:05:51 00:05:31 00:04:53 00:09:45 00:12:12
50″ 00:06:28 00:06:05 00:05:44 00:05:04 00:10:08 00:12:41
52″ 00:06:42 00:06:19 00:05:58 00:05:16 00:10:31 00:13:09
Bij langere series van middel/lange intervallen geldt altijd je 10K tempo
Uitgangspunt is een 10K welke je recent heb gelopen en dus niet een tijd welke je graag wilt lopen
Niet sneller – langzamer mag. Het schema is een hulpmiddel en geen dwangmiddel
sep-18
Rolf Ketelaar & Toos Volmer

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