Week 4

Training 1: Lange interval

W’up Sprints
 50 sec. sprint / 10 sec. rust
40 sec. sprint / 20 sec. rust
30 sec. sprint / 30 sec. rust
20 sec. sprint / 40 sec. rust
10 sec. sprint / 50 sec. rust
20 sec. sprint / 40 sec. rust
30 sec. sprint / 30 sec. rust
40 sec. sprint / 20 sec. rust
50 sec. sprint / 10 sec. rust 

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

Training 2: Korte interval

WARM UP SPRINTS
10 sets:
30 sec. sprint / 30 sec. rust

TRAINING
8 sets: 
5 min. rennen / 5 min. rust

Training 3: Duurloop

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

TRAINING
30 min. : Ren op 90% van je maximale kunnen.
Vraag jezelf af “kan ik harder rennen?” Als het antwoord ja is, dan ren je dus te langzaam!