Week 5

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: 
18 min. rennen / 5 min rust

Training 2: Korte interval

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

3 sets: MAX. EFFORT 
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