55 lines
5.2 KiB
Markdown
55 lines
5.2 KiB
Markdown
---
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created: 2025-10-22 19:37
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updated: 2025-11-21 15:12
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---
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## Training Schedule
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Race Date: March 29, 2025
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### Core 12-Week Program (Weeks 1-12)
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| Week | Track Repeats | Total | Tempo Run | Total | Long Run | Week Total |
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| ---- | ------------------------------------------------------------------ | ------- | ----------------------------------------------------------------------------------------- | ------- | ------------------ | ---------- |
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| 12 | 1.5 km @ WU <br>→ 8 × 400 (400 RI) @ Z4-Z5 <br>→ 1.5 km CD | 9.0 km | 1.5 km @ WU <br>→ 5 km @ Z4 <br>→ 1.5 km CD | 8 km | 10 km @ Z3 | 27.0 km |
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| 11 | 1.5 km @ WU → 5 × 800 (400 RI) @ Z4 → 1.5 km CD | 8.6 km | 1.5 km @ WU <br>→ 3 km @ Z4 <br>→ 1.5 km @ Z3 <br>→ 3 km @ Z4 <br>→ 1.5 km CD | 10.5 km | 11 km @ Z3 | 30.1 km |
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| 10 | 1.5 km @ WU → 2 × 1600 + 1 × 800 (400 RI) @ Z4 → 1.5 km CD | 8.2 km | 1.5 km @ WU → 6.5 km @ Z4 → 1.5 km CD | 9.5 km | 13 km @ Z3 | 30.3 km |
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| 9 | 1.5 km @ WU → 400-600-800-800-600-400 (400 RI) @ Z4-Z5 → 1.5 km CD | 8.6 km | 1.5 km @ WU → 3 km @ Z4 → 1.5 km @ Z3 → 1.5 km @ Z4 → 1.5 km @ Z3 → 3 km @ Z4 → 1.5 km CD | 13.5 km | 14 km @ Z3 | 36.1 km |
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| 8 | 1.5 km @ WU → 4 × 1000 (400 RI) @ Z4 → 1.5 km CD | 8.2 km | 1.5 km @ WU → 6.5 km @ Z4 → 1.5 km CD | 9.5 km | 16 km @ Z3 | 33.7 km |
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| 7 | 1.5 km @ WU → 1600-1200-800-400 (400 RI) @ Z4 → 1.5 km CD | 8.2 km | 1.5 km @ WU → 8 km @ Z4 → 1.5 km CD | 11 km | 13 km @ Z3 | 32.2 km |
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| 6 | 1.5 km @ WU → 10 × 400 (400 RI) @ Z4-Z5 → 1.5 km CD | 10.6 km | 1.5 km @ WU → 6.5 km @ Z4 → 1.5 km CD | 9.5 km | 16 km @ Z3 | 36.1 km |
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| 5 | 1.5 km @ WU → 6 × 800 (400 RI) @ Z4 → 1.5 km CD | 9.8 km | 1.5 km @ WU <br>→ 3 km @ Z4 <br>→ 1.5 km @ Z3 <br>→ 3 km @ Z4 <br>→ 1.5 km CD | 10.5 km | 13 km @ Z3 | 34.8 km |
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| 4 | 1.5 km @ WU <br>→ 4 × 1200 (400 RI) @ Z4 <br>→ 1.5 km CD | 9.0 km | 1.5 km @ WU <br>→ 5 km @ Z4 <br>→ 1.5 km CD | 8 km | 16 km @ Z3 | 33.0 km |
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| 3 | 1.5 km @ WU <br>→ 5 × 1000 (400 RI) @ Z4 <br>→ 1.5 km CD | 9.6 km | 1.5 km @ WU <br>→ 10 km @ Z3 <br>→ 1.5 km CD | 13 km | 13 km @ Z3 | 35.6 km |
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| 2 | 1.5 km @ WU <br>→ 3 × 1600 (400 RI) @ Z4 <br>→ 1.5 km CD | 8.6 km | 1.5 km @ WU <br>→ 5 km @ Z4 <br>→ 1.5 km CD | 8 km | 11 km @ Z3 | 27.6 km |
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| 1 | 1.5 km @ WU → 6 × 400 (400 RI) @ Z5 → 1.5 km CD | 7.4 km | No warm-up / cooldown 5 km | - | 10 km Race — Z4-Z5 | 17.4 km |
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### Additional Filler Weeks (Use as needed)
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| Week | Track Repeats | Total | Tempo Run | Total | Long Run | Focus | Week Total |
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| ---- | --------------------------------------------------- | ------- | ------------------------------------- | ------ | ---------- | ----------------------- | ---------- |
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| A | 1.5 km @ WU → 6 × 800 (400 RI) @ Z4 → 1.5 km CD | 9.8 km | 1.5 km @ WU → 5 km @ Z4 → 1.5 km CD | 8 km | 16 km @ Z3 | Long run emphasis | 33.8 km |
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| B | 1.5 km @ WU → 5 × 800 (400 RI) @ Z4 → 1.5 km CD | 8.6 km | 1.5 km @ WU → 10 km @ Z4 → 1.5 km CD | 13 km | 13 km @ Z3 | Tempo run emphasis | 34.6 km |
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| C | 1.5 km @ WU → 10 × 400 (400 RI) @ Z4-Z5 → 1.5 km CD | 10.6 km | 1.5 km @ WU → 6.5 km @ Z4 → 1.5 km CD | 9.5 km | 13 km @ Z3 | Intense 400m intervals | 34.7 km |
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| D | 1.5 km @ WU → 4 × 1600 (400 RI) @ Z4 → 1.5 km CD | 10.6 km | 1.5 km @ WU → 6.5 km @ Z4 → 1.5 km CD | 9.5 km | 13 km @ Z3 | Intense 1600m intervals | 33.1 km |
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## Courses
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- 7.2 km - Over the train tracks
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- 8.6 km - Tracks, N212, Achterbos
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- 9.2 km - Cycling lane to work and back over the N201
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- 10.3 km - Tracks, Mijdrecht, Dwarsweg *
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- 10.3 km - Tracks, Work, N201
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- 11.3 km - Over the train tracks and back over the N201
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- 12 km - Tracks, Mijdrecht, back over N201
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- 14.3 km - Tracks, dike, tracks, Waverveen
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- 16.3 km - Tracks, dike, tracks, Hofland, N201, Waverveen
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###
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So lets reduce everthing to 10km ,7 km, 8 km , 12 km, 14 km, 16 km
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800m 25-10-29 4:45
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3000m 25-10-31 5:10
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1600m 25-11-05 5:05
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Easy 25-11-01 5:40 |