Elke zondagochtend om 9 uur, worden er diverse trainingen verzorgd vanaf het Bernard Vos clubhuus, Bergstraat 5 te Lievelde. Er is wel een gezamenlijke omkleedruimte, maar er is geen douchegelegenheid aanwezig. Na de training die ongeveer 1,5 uur duurt is er de mogelijkheid voor een kop koffie of thee. Elke groep begint met een warming-up, wat rek en strek oefeningen, daarna volgt de kerntraining en ter afsluiting is er steeds een cooling down.
Er zijn verschillende groepen qua niveaus, vanaf beginners, recreanten tot aan ervaren lopers die ook regelmatig deelnemen aan wedstrijden.
| ZONDAG GROEP 1 (0-5 km) | ZONDAG GROEP 2 (5-10 km) | ZONDAG GROEP 3 (10-15 km) | ZONDAG GROEP 4 (15+ km) | |
|---|---|---|---|---|
| 12-mei-24 | Tempowisselloop: 4x (3'/ EXT. P=1.30' dribbelen + 1'/ INT.) SP=3' | Tempowisselloop: 4x (3'/ EXT. P=1.30' dribbelen + 1.15'/ INT.) SP=3' | Tempowisselloop: 5x (3.30'/T15 P=1' dribbelen + 1.30/T10) SP=3' | Tempowisselloop: 5x (4'/T15 P=1' dribbelen + 2'/T10) SP=3' |
| Bennie | Lucie | Kim | Doné | |
| 19-mei-24 | Bos/cross-Fartlek | Bos/cross-Fartlek | Bos/cross-Fartlek | Bos/cross-Fartlek |
| Richard | Edouard | Vincent | Christian | |
| 26-mei-24 | 3x200/ EXT. P=1.15' + 1x800/ EXT. P=2.30' + 1x1000 / EXT. | 2x400/1.56'-2.02' P=1.15' + 1x1000/5.00'-5.21' P=3.30' + 1x1500 /7.46'-8.11' | 2x 400/1.47'-1.56' P=1.15' + 1x1000/4.37'-4.55' P=3.30' + 1x2000 /9.30'-10.00' | 2x500/2.05'-2.14' P=1.30' + 1x1000/4.17'-4.33' P=3' + 1x2000/8.49'-9.22' |
| Gijs | Sybylla | Kim | Doné | |
| 2-jun-24 | Bij Haak en Hoek | Bij Haak en Hoek | Bij Haak en Hoek | Bij Haak en Hoek |
| Lucie | Kim | Christian | ||
| 9-jun-24 | 3x (200/ INT. P=1.30' + 400/ INT. P=2.30') | 3x (300/1.22' P=1.20' + 400/1.51' P=2') | 4x (300/1.16' P=1.15' + 400/1.49' P=2.30') | 4x (300/1.08'-1.13' P=1.10' + 400/1.36'-1.43' P=2.30') |
| Edouard | Sybylla | Gijs | Doné | |
| 16-jun-24 | 2x(600/ INT. P=3') + 4x(200/ INT. P=60") | 2x(800/3.42'-3.49' P=4') + 2x(400/1.47'-1.52 P=2') | 2x(800/3.26'-3.32' P=3.30') + 2x(600/2.30'-2.34 P=2.30') | 2x(800/3.12'-3.17' P=3.30') + 3x(600/2.20'-2.24 P=2.30') |
| Bennie | Ursula | Kim | Vincent | |
| 23-jun-24 | Pyramideloop: 3x 7' T1 <<<< EXT. >>>> T1 P=3' | Pyramideloop: 3x 8' T1 <<<< EXT. >>>> T1 P=3' | Pyramideloop: 3x 8' T1 <<<< T10 >>>> T1 P=2.30' | Pyramideloop: 3x 10' T1 <<<< T10 >>>> T1 P=2' |
| Lucie | Ursula | Gijs | Doné | |
| 30-jun-24 | 3x200/ INT. P=60" + 2x400/ INT. P=1.55' + + 1x1000/ INT.' | 3x200/51" P=55" + 1x400/1.46' P=1.45' + 1x 600/2.46' P=3' + 1x1500/7.30'-7.46' | 3x200/48" P=60" + 2x400/1.39' P=1.45' + 1x 600/2.34' P=3' + 1x1500/6.49'-7.02' | 4x200/45" P=55" + 2x400/1.32' P=1.45' + 1x600/2.24' P=3' + 1x2000/8.34'-8.49' |
| Bennie | Sybylla | Edouard | Christian | |
| 7-jul-24 | (2x400/1.59'-2.11' P=1.30') SP=2' + (5x200/59"-1.04" P=1') | (3x400/1.51'-1.59' P=1.20') SP=2' + (4x200/55"-59" P=1') | (4x400/1.43'-1.51' P=1.15') SP=3' + (6x200/51"-55" P=1') | (5x400/1.34'-1.43' P=1.10') SP=3' + (8x200/44"-51" P=1') |
| Richard | Gijs | Kim | Doné | |
| 14-jul-24 | 2x (5x200 wisseltempo P=60" dribb.) SP5' 200/ EXT. + 200/ INT. + 200/ EXT. + 200/ INT. etc | 2x (4x400 wisseltempo P=60" dribb.) SP5' 400/1.51' + 400/2.11' + 400/1.51' + 400/2.11' | 2x (5x400 wisseltempo P=40" dribb.) SP5' 400/1.43' + 400/1.58' + 400/1.43' + 400/1.58' etc. | 2x (6x400 wisseltempo P=30" dribb.) SP4' 400/1.47 + 400/1.36 + 400/1.47 + 400/1.36 etc |
| Ursula | Edouard | Vincent | Christian | |
| 21-jul-24 | Minutenloop 4x 3.30'/ EXT. P=2.30' dribb | Minutenloop 4x 4'/ EXT. P=2.30' dribb | Minutenloop 4x 5'/T15 P=3' dribb | Minutenloop 5x 5'/T15 P=2.30 ' dribb |
| Bennie | Lucie | Vincent | ||
| 28-jul-24 | 2x (500/ EXT. + 300/ EXT. + 200/ EXT. + 100/ EXT. P=tot volle min.+1.30' SP=4' | 2x (600/2.54'-3.06 + 400/1.52'-1.58 + 200/54"-56" + 100/25") P=tot volle min.+1.30' SP=4' | 2x (600/2.39'-2.46' + 400/1.43'-1.47' + 200/50"-52" + 100/24") P=tot volle min.+1.15' SP=4' | 2x (800/3.20'-3.35' + 600/2.28'-2.39' + 400/1.36'-1.43') P=tot volle min.+1' SP=4' |
| Richard | Bianca | Kim | Doné | |
| 4-aug-24 | (2x 400/ INT. P=1.30') SP=2' + (5x 200/ INT. P=1') | (4x 400/1.51'-1.59' P=1.20') SP=2' + (6x 200/55"-59" P=1') | (5x 400/1.43'-1.51' P=1.15') SP=3' + (7x 200/51"-55" P=1') | (6x 400/1.34'-1.43' P=1.10') SP=3' + (8x 200/44"-51" P=1') |
| Edouard | Vincent | Christian | ||
| 11-aug-24 | Bos/cross-Fartlek | Bos/cross-Fartlek | Bos/cross-Fartlek | Bos/cross-Fartlek |
| Richard | Gijs | Kim | Doné | |
| 18-aug-24 | Versnellingsloop: 4x 4' versnellen P=50% dribbelpas >>>> hoog tempo | Versnellingsloop: 4x 5' versnellen P=50% dribbelpas >>>> hoog tempo | Versnellingsloop: 3x 8' versnellen P=50% dribbelpas >>>> hoog tempo | Versnellingsloop: 3x 10' versnellen P=50% dribbelpas >>>> hoog tempo |
| Bennie | Lucie | Gijs | Vincent | |
| 25-aug-24 | 2x (600/ EXT. P=3') SP=4'+ 4x (400/ EXT. P=2.15') | 2x (800/ EXT. P=3') SP=4'+ 4x (400/ EXT. P=2') | 2x (800/3.38'-3.49' P=1.50') SP=3'+ 3x (600/2.37'-2.46' P=1.30') | 2x (800/3.23'-3.32' P=1.45') SP=3'+ 4x (600/2.26'-2.34 P=1.20') |
| Ursula | Kim | Doné | ||
| 1-sep-24 | 3x (200/ INT. P=1.30' + 400/ INT. P=2.30') | 3x (300/1.22' P=1.20' + 400/1.51' P=2') | 4x (300/1.16' P=1.15' + 400/1.49' P=2.30') | 4x (300/1.08'-1.13' P=1.10' + 400/1.36'-1.43' P=2.30') |
| Bennie | Lucie | Vincent | ||
| 8-sep-24 | Tempowisselloop 5x (1.30'/ EXT.+ 45"/ INT.) P=2' | Tempowisselloop 6x (1.30'/ EXT.+ 1'/ INT.) P=2' | Tempowisselloop 6x (2'/ EXT.+ 1'/ INT.) P=2' | Tempowisselloop 8x (2'/ EXT.+ 1'/ INT.) P=2' |
| Gijs | Ursula | Bianca | Christian | |
| 15-sep-24 | 2x 400/ INT + 1x 600/ INT + 1x 1200/ EXT. | 2x 400/ INT. P=2' + 1x1000/ INT. P=5' + 1x1500 /EXT | 2x 400/1.41' - 1.46' P=2' + 1x1000/4.25' - 4.37 P=4.30' + 1x1500 /7.09' - 07.30 | 2x 500/1.58'-2.05' P=2' + 1x 1000/4.07' -4.14' P=4' + 1x 2000/8.57' - 9.14' |
| Richard | Gijs | Edouard | Christian | |
| 22-sep-24 | 2x (4x200/ INT. P=1') SP=3' | 2x (4x200/53"- 55" P=1') SP=3' | 2x (5x200/49" - 51" P=1') SP=3' | 2x (6x200/45"-47' P=1') SP=3' |
| Ursula | Bianca | Kim | Vincent | |
| 29-sep-24 | Pyramideloop 1'+ 2'+ 3' + 3' + 2'+ 1' / EXT. P=50% | Pyramideloop 1'+ 3'+ 4' + 4' + 3'+ 1' / EXT. P=50% | Pyramideloop 1'+ 3'+ 5' + 5' + 3'+ 1' / EXT. P=50% | Pyramideloop 1'+ 3'+ 5' + 7' + 5'+ 3' + 1' /T21 P=50% |
| Bennie | Lucie | Gijs | Christian |