Week 1

Training 1: Lange interval

WARM UP SPRINTS
10 sets: 
40 sec. sprint / 20 sec. rust

TRAINING
2 sets: 
10 min. rennen / 5 min rust

Training 2: Korte interval

WARM UP SPRINTS
10 sets: 
10 sec. sprint / 50 sec. rust

TRAINING
8 sets: 
2 min. rennen / 2min. rust

Training 3: Duurloop

WARM UP SPRINTS
7 sets: 
20 sec. sprint / 40 sec. rust

TRAINING
30 min. Hardlopen. 
Verhoog iedere 5 minuten je tempo.