| In 12 weken van nix naar 5 km | ||
| © stamina 2003-2004 | ||
| 1e week | ||
| MA am: | nix | |
| pm: | De eerste van 12 weken | |
| DI am: | nix | |
| pm: | 30' wandelen waarin 6 x 1' hardlopen p = 3' | |
| WO am: | nix | |
| pm: | nix | |
| DO am: | nix | |
| pm: | 30' wandelen waarin 6 x 1' hardlopen p = 3' | |
| VR am: | nix | |
| pm: | nix | |
| ZA am: | nix | |
| pm: | nix | |
| ZO am: | 40' wandelen waarin 4 x 2' hardlopen p = 5' | |
| pm: | nix | |
| 2e week | ||
| MA am: | nix | |
| pm: | nix | |
| DI am: | nix | |
| pm: | 30' wandelen waarin 4 x 1,5' hardlopen p = 2,5' | |
| WO am: | nix | |
| pm: | nix | |
| DO am: | nix | |
| pm: | 30' wandelen waarin 4 x 2' hardlopen p = 3' | |
| VR am: | nix | |
| pm: | nix | |
| ZA am: | nix | |
| pm: | nix | |
| ZO am: | 40' wandelen waarin 5 x 2' hardlopen p = 4' | |
| pm: | nix | |
| 3e week | ||
| MA am: | nix | |
| pm: | nix | |
| DI am: | nix | |
| pm: | 30' wandelen waarin 4 x 2' hardlopen p = 2' | |
| WO am: | nix | |
| pm: | nix | |
| DO am: | nix | |
| pm: | 30' wandelen waarin 4' - 3' - 2' hardlopen p = 3' | |
| VR am: | nix | |
| pm: | nix | |
| ZA am: | nix | |
| pm: | nix | |
| ZO am: | 40' wandelen waarin 3 x 4' hardlopen p = 6' | |
| pm: | nix | |
| 4e week | ||
| MA am: | nix | |
| pm: | nix | |
| DI am: | nix | |
| pm: | 30' wandelen waarin 5 x 2' dribbelen p = 2' | |
| WO am: | nix | |
| pm: | nix | |
| DO am: | nix | |
| pm: | 30' wandelen waarin 4' - 3' - 4' hardlopen p = 3' | |
| VR am: | nix | |
| pm: | nix | |
| ZA am: | nix | |
| pm: | nix | |
| ZO am: | 40' wandelen waarin 6' - 4' - 2' hardlopen p = 5' en 3' | |
| pm: | nix | |
| 5e week | ||
| MA am: | nix | |
| pm: | nog 8 weken tot de 5 km | |
| DI am: | nix | |
| pm: | 30' wandelen waarin 5 x 2,5' hardlopen p = 2,5' | |
| WO am: | nix | |
| pm: | nix | |
| DO am: | nix | |
| pm: | 30' wandelen waarin 2 x 4' en 3 x 2' hardlopen p = 2' | |
| VR am: | nix | |
| pm: | nix | |
| ZA am: | nix | |
| pm: | nix | |
| ZO am: | 40' wandelen waarin 7' - 5' - 3' hardlopen p = 5' en 2' na afloop 3 x 80m versnellen p = terugwandelen | |
| pm: | nix | |
| 6e week | ||
| MA am: | nix | |
| pm: | nix | |
| DI am: | nix | |
| pm: | 30' wandelen waarin 5 x 3' hardlopen p = 1' | |
| WO am: | nix | |
| pm: | nix | |
| DO am: | nix | |
| pm: | 30' wandelen waarin 3 x 5' hardlopen p = 3' | |
| VR am: | nix | |
| pm: | nix | |
| ZA am: | nix | |
| pm: | nix | |
| ZO am: | 40' wandelen waarin 8' - 6' - 4' hardlopen p = 4' en 2' erna 3 versnellingen | |
| pm: | nix | |
| 7e week | ||
| MA am: | nix | |
| pm: | nix | |
| DI am: | nix | |
| pm: | 30' wandelen waarin 2' - 3' - 4' - 3' - 2' hardlopen p = 1' | |
| WO am: | nix | |
| pm: | nix | |
| DO am: | nix | |
| pm: | 30' wandelen waarin 4 x 4' hardlopen p = 2' | |
| VR am: | nix | |
| pm: | nix | |
| ZA am: | nix | |
| pm: | nix | |
| ZO am: | 40' wandelen waarin 10' - 8' - 6' hardlopen p = 5' en 3' erna 3 versnellingen | |
| pm: | nix | |
| 8e week | ||
| MA am: | nix | |
| pm: | nix | |
| DI am: | nix | |
| pm: | 30' wandelen waarin 6' - 3' - 5' - 2' hardlopen p = 1' - 3' - 1' | |
| WO am: | nix | |
| pm: | nix | |
| DO am: | nix | |
| pm: | 30' wandelen waarin 7' - 6' - 5' hardlopen p = 2' | |
| VR am: | nix | |
| pm: | nix | |
| ZA am: | nix | |
| pm: | nix | |
| ZO am: | 45' wandelen waarin 15' - 10' - 5' hardlopen p = 5' - 3' erna 3 versnellingen | |
| pm: | nix | |
| 9e week | ||
| MA am: | nix | |
| pm: | Nog 4 weken te gaan. Zoek op de wedstrijd- en trimloopkalender een loop over 5 km op | |
| DI am: | nix | |
| pm: | 35' wandelen waarin 6 x 3' hardlopen p = 1' erna 5 versnellingen | |
| WO am: | nix | |
| pm: | nix | |
| DO am: | nix | |
| pm: | 30' wandelen waarin 3 x 6' hardlopen p = 2' | |
| VR am: | nix | |
| pm: | nix | |
| ZA am: | nix | |
| pm: | nix | |
| ZO am: | 50' wandelen waarin 10' - 12' - 10' hardlopen p = 5' | |
| pm: | nix | |
| 10e week | ||
| MA am: | nix | |
| pm: | nix | |
| DI am: | nix | |
| pm: | 40' wandelen waarin 8 x 2,5' hardlopen p = 1,5' erna 5 versnellingen | |
| WO am: | nix | |
| pm: | nix | |
| DO am: | nix | |
| pm: | 35' wandelen waarin 3 x 8' hardlopen p = 3' | |
| VR am: | nix | |
| pm: | nix | |
| ZA am: | nix | |
| pm: | nix | |
| ZO am: | 15' wandelen dan 20' hardlopen dan 10' wandelen | |
| pm: | nix | |
| 11e week | ||
| MA am: | nix | |
| pm: | nix | |
| DI am: | nix | |
| pm: | 40' wandelen waarin 6' - 5' - 4' - 3' - 2' - 1' hardlopen p = 1' erna 5 versnellingen | |
| WO am: | nix | |
| pm: | nix | |
| DO am: | nix | |
| pm: | 35' wandelen waarin 3 x 8' hardlopen p = 2' | |
| VR am: | nix | |
| pm: | nix | |
| ZA am: | nix | |
| pm: | nix | |
| ZO am: | 10' wandelen dan 25' hardlopen dan 10' wandelen | |
| pm: | nix | |
| 12e week | ||
| MA am: | nix | |
| pm: | nix | |
| DI am: | nix | |
| pm: | 30' wandelen waarin 4' - 3' - 2' - 1' hardlopen p = 2' erna 5 versnellingen | |
| WO am: | nix | |
| pm: | nix | |
| DO am: | nix | |
| pm: | 30' wandelen waarin 3 x 5' hardlopen p = 3' | |
| VR am: | nix | |
| pm: | nix | |
| ZA am: | nix | |
| pm: | nix | |
| ZO am: | 5 km hardlopen. Vooraf een ontspannen warming-up. | |
| pm: | nix | |