Naar de inhoud

Hardloopschema marathon

Niveau 5 · Vergevorderd

Marathon in 16 weken

In 16 weken bouw je naar 42,2 km. Vier trainingen per week met progressieve lange lopen tot 32 km, tempo en intervallen, en een gestructureerde taper. Discipline en herstel zijn even belangrijk als de trainingen zelf.

  • 16 weken
  • 4× per week
  • 42,2 km doel
  • Vergevorderd niveau
Voorwaarde: Je hebt minimaal 1 jaar consistent gelopen en kunt een halve marathon comfortabel uitlopen.
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 6 km D
  2. Training 2 5× (3 min I + 90 sec rust)
  3. Training 3 7 km D
  4. Training 4 14 km L

Week 2

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

Week 3

  1. Training 1 7 km D
  2. Training 2 6× (3 min I + 90 sec rust)
  3. Training 3 8 km D
  4. Training 4 18 km L

Week 4

herstelweek
  1. Training 1 6 km D
  2. Training 2 15 min T (10 min in/uit)
  3. Training 3 Cross 45 min (fietsen, zwemmen, kracht)
  4. Training 4 14 km L

Week 5

  1. Training 1 8 km D
  2. Training 2 5× (4 min I + 2 min rust)
  3. Training 3 8 km D
  4. Training 4 20 km L

Week 6

  1. Training 1 8 km D
  2. Training 2 25 min T (10 min in/uit)
  3. Training 3 9 km D
  4. Training 4 22 km L

Week 7

  1. Training 1 8 km D
  2. Training 2 6× (4 min I + 2 min rust)
  3. Training 3 9 km D
  4. Training 4 24 km L (voeding testen)

Week 8

herstelweek
  1. Training 1 7 km D
  2. Training 2 18 min T (10 min in/uit)
  3. Training 3 Cross 50 min
  4. Training 4 18 km L

Week 9

  1. Training 1 8 km D
  2. Training 2 5× (5 min I + 2 min rust)
  3. Training 3 10 km D
  4. Training 4 26 km L

Week 10

  1. Training 1 8 km D
  2. Training 2 30 min T (10 min in/uit)
  3. Training 3 10 km D
  4. Training 4 28 km L

Week 11

piekweek
  1. Training 1 9 km D
  2. Training 2 6× (4 min I + 90 sec rust)
  3. Training 3 10 km D
  4. Training 4 30 km L (voeding scherp)

Week 12

herstelweek
  1. Training 1 8 km D
  2. Training 2 20 min T (10 min in/uit)
  3. Training 3 Cross 50 min
  4. Training 4 20 km L

Week 13

zwaarste week
  1. Training 1 9 km D
  2. Training 2 5× (5 min I + 2 min rust)
  3. Training 3 10 km D
  4. Training 4 32 km L (allerbelangrijkste loop)

Week 14

taper
  1. Training 1 8 km D
  2. Training 2 20 min T marathontempo (10 min in/uit)
  3. Training 3 8 km D
  4. Training 4 22 km L

Week 15

taper
  1. Training 1 6 km D
  2. Training 2 4× (3 min I + 2 min rust) op marathontempo
  3. Training 3 6 km D
  4. Training 4 14 km L

Week 16

marathonweek
  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 oefenen
  4. Training 4 42,2 km marathon
Finish · 42,2 km