Naar de inhoud

Hardloopschema halve marathon

Niveau 4 · Gevorderd

Halve marathon in 12 weken

In 12 weken bouw je op naar de finish van 21,1 km. Vier trainingen per week met progressieve lange lopen, intervallen en tempo. De uitdaging zit in herstel en mentale opbouw.

  • 12 weken
  • 4× per week
  • 21,1 km doel
  • Gevorderd niveau
Voorwaarde: Je kunt 10 km comfortabel uitlopen en hebt minimaal 6 maanden hardloopervaring.
D Duurloop, rustig praat-tempo.
I Interval, snelle stukken met rust ertussen.
T Tempo, stevig drempel-tempo.
L Lange duurloop, langere afstand op rustig tempo.
0% voltooid
Start

Week 1

  1. Training 1 5 km D
  2. Training 2 5× (2 min I + 90 sec rust)
  3. Training 3 5 km D
  4. Training 4 10 km L

Week 2

  1. Training 1 6 km D
  2. Training 2 15 min T (10 min in/uit)
  3. Training 3 5 km D
  4. Training 4 12 km L

Week 3

  1. Training 1 6 km D
  2. Training 2 6× (3 min I + 90 sec rust)
  3. Training 3 6 km D
  4. Training 4 13 km L

Week 4

herstelweek
  1. Training 1 5 km D
  2. Training 2 12 min T (10 min in/uit)
  3. Training 3 4 km D
  4. Training 4 10 km L

Week 5

  1. Training 1 6 km D
  2. Training 2 5× (4 min I + 2 min rust)
  3. Training 3 6 km D
  4. Training 4 15 km L

Week 6

  1. Training 1 7 km D
  2. Training 2 20 min T (10 min in/uit)
  3. Training 3 6 km D
  4. Training 4 16 km L

Week 7

  1. Training 1 7 km D
  2. Training 2 4× (5 min I + 2 min rust)
  3. Training 3 7 km D
  4. Training 4 17 km L (voeding testen)

Week 8

herstelweek
  1. Training 1 6 km D
  2. Training 2 15 min T (10 min in/uit)
  3. Training 3 4 km D
  4. Training 4 14 km L

Week 9

  1. Training 1 7 km D
  2. Training 2 6× (3 min I + 90 sec rust)
  3. Training 3 7 km D
  4. Training 4 18 km L

Week 10

piekweek
  1. Training 1 7 km D
  2. Training 2 25 min T (10 min in/uit)
  3. Training 3 6 km D
  4. Training 4 19 km L (langste loop)

Week 11

taper
  1. Training 1 6 km D
  2. Training 2 4× (3 min I + 2 min rust)
  3. Training 3 5 km D
  4. Training 4 13 km L

Week 12

doelweek
  1. Training 1 5 km D heel rustig
  2. Training 2 15 min in + 4× (1 min I + 1 min rust)
  3. Training 3 3 km D ritme
  4. Training 4 21,1 km halve marathon
Finish · 21,1 km