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.
Rec A | Rec B | Pres A | Pres B | Pres C | Pres D | |
---|---|---|---|---|---|---|
25-sep | Ins / outs | Climax | Pyramide 2-4-6-4-2 | 5x (200/52" P=100 dribb. + 400/1.51' P=200m) SP=4' | 6x (300/1.13' P=100 dribb. + 400/1.43' P=200m) | 6x (300/1.08' P=100m dribb. + 400/1.36' P=200m) |
Geert | Lucie | Edouard | Gijs | Christian | Doné | |
02-okt | Geen training, Kaak Kanonsloop! | Inschrijven: | https://www.lvggroenlo.nl/kanonsloop/ | |||
9-okt | ins / outs | wisselduurloop | bosloop | 2x 1500/7.34 - 7.59 P=4' | 3x 1500/6.59 - 7.19 P=4' | 3x 2000/8.40' - 9.00 P=5' |
Gerry/Bennie | Richard | Christian | Edouard | Vincent | Christian | |
16-okt | heuvel / cross | laatste loodjes | 3x5minT2,2x5minT3 | T2/12' + 5x 200/58" P=40"+ T1/12' | T2/15' + 6x 200/54" P=40"+ T1/15' | T2/20' + 6x 200/50" P=35"+ T1/15' |
Lucie | Ursula | Kim | Gijs | Doné | Christian | |
23-okt | 2-4-6-4-2 | climax | dobbelsteenloop | min.loop 1'+ 3'+ 5'+ 3'+ 1' /T15 P=50% | min.loop 2'+ 4'+ 6'+ 4'+ 2' /T15 P=50% | min.loop 2'+ 4'+ 6'+ 4'+ 3'+ 1' /T10 P=50% |
Bennie | Lucie | Sybylla | Edouard | Vincent | Christian | |
30-okt | fartlek | 5x200, 2x400 | fartlek | (2x1000/4.50'-5.07' P=2.45') + (5x 300/1.18' P=1') | 5x1000/4.30'-4.45' P=2.30' | 2x (3x1000/4.25'-4.30' P=2.15') SP=4' |
Bennie | Richard | Kim | Sybylla | Vincent | Doné | |
6-nov | heuvel / cross | in / outs | Duurloop (T1+T2) + 4' iets sneller | Duurloop T1/15' + T2/10' + T21/10' | Duurloop T1/15' + T2/15' + T21/10' | Duurloop T1/15' + T2/15' + T21/20' |
Lucie | Bennie | Kim | Gijs | Doné | Christian | |
13-nov | 10x200 | 1-3-5-3-1 | 1x 800 + 600 + 400 + 200 buiten comfortzone | 1x 1000/4.46' + 600/2.46' + 400/1.49' + 200/54" P=tot volle min + 2' | 1x 1000/4.25' + 800/3.29' + 600/2.34' + 400/1.41' + 200/50" P=tot volle min + 2' | 1x 1000/4.07' + 800/3.15' + 600/2.24' + 400/1.35' + 200/47" P=tot volle min. + 1' |
Richard | Bennie | Sybylla | Edouard | Vincent | Doné | |
20-nov | wisselduurloop | bos / cross | Tempowisselloop 2x (2'-1'-2'-1'-2'-1') SP=5' | Tempowisselloop (P=dribbelen) 4x (T15/3' - P=1.30" + T5/1' P=2.30") | Tempowisselloop (P=dribbelen) 5x (T15/3' - P=1' + T5/1.30" P=2.30') | Tempowisselloop (P=dribbelen) 5x (T15/4' - P=1' + T5/1.30" P=2.30') |
Lucie | Bianca | Edouard | Gijs | Doné | Christian | |
27-nov | Training Lochemseberg | Training Lochemseberg | Training Lochemseberg | Training Lochemseberg | Training Lochemseberg | Training Lochemseberg |
Bennie/ Gerry | Richard | Sybylla | Kim | Vincent | Doné | |
4-dec | Ins / outs | Climax | Interval kort 6x200 + 2x100 mtr P=100% | 2x (4x200/50" P=1') SP=3' | 2x (6x200/48" P=55") SP=3' | 2x (6x200/45" P=50") SP=3' |
Lucie | Ursula | Bianca | Edouard | Doné | Christian | |
11-dec | bos / cross | 2-4-6-4-2 | wisseltempo 2x (4x T2/200 mtr. - dribbel/200 mtr.) | 2x (5x400 wisseltempo P=200 dribb.) SP5' 400/1.51' + 400/2.06' + 400/1.51' + 400/2.06' + 1.51' | 2x (6x400 wisseltempo P=100 dribb.) SP5' 400/1.56' + 400/1.43' + 400/1.56' + 400/1.43' etc. | 2x (6x400 wisseltempo P=30" dribb.) SP4' 400/1.47 + 400/1.36 + 400/1.47 + 400/1.36 etc |
Bennie/Gerry | Richard | Kim | Gijs | Vincent | Doné | |
18-dec | 4x100, 4x200, 2x400 | bos / cross | Interval 1x 400 + 1x 800 + 1x 1500 mtr | 2x400/1.54 P=1.15' + 1x1000/4.50' P=2.30' + 1x2000 /9.50' | 2x 400/1.46' P=1.15' + 1x1000/4.29' P=2.30' + 1x2000 /9.25' | 2x500/2.05' P=1.30' + 1x1000/4.10' P=3' + 1x2000/9.00' |
Lucie | Kim | Bianca | Edouard | Doné | Christian | |
25-dec | Geen training | Geen training | Geen training | Geen training | Geen training | Geen training |
1-jan | Geen training | Geen training | Geen training | Geen training | Geen training | Geen training |
8-jan | Bosloop | Heuvel | duurloop T2/15' + 1x1000 mtr + duurloop T1/10' | T2/12' P=3' + 1x2000/10.00-10.10' P=5' + T1/10' | T2/15' P=2' + 1x2000/9.14-9.25' P=4' + T2/10' | T2/15' P=2' + 1x2000/8.42' - 8.53' P=4' + T2/10' |
Ursula | Bennie/Gerry | Kim | Bianca | Vincent | Doné | |
15-jan | ins / outs | wisselduurloop | 1x 800 + 600 + 400 + 200 + 100 mtr. buiten comf.zone | 1x 1000/4.47' + 600/2.46' + 400/1.51' + 200/52" P=tot volle min + 2' | 1x 1000/4.29' + 800/3.32' + 600/2.37' + 400/1.43' + 200/49" P=tot volle min + 2' | 2x (800/3.20' + 600/2.28' + 400/1.36') P=tot volle min.+1' SP=4' |
Richard | Lucie | Edouard | Gijs | Doné | Christian | |
22-jan | Heuvel | Bosloop | versnellingsloop 4x 600 mtr. langzaam naar snel | 4x (T10/2' + T4/1' P=3') | 5x (T10/3' + T4/1' P=3') | 5x (T10/4' + T4/1' P=3') |
Bennie/Gerry | Bianca | Gijs | Kim | Vincent | Doné | |
29-jan | ins / outs | wisselduurloop | 4x 1' snel + duurloop T1 | 6x200/rustig >>> doorversnellen P=1' rest dl. T1 | 8x200/rustig >>> doorversnellen P=1' rest dl. T1 | 10x200/rustig >>> doorversnellen P=1' rest dl. T1 |
Lucie | Kim | Edouard | Bianca | Doné | Christian | |
5-feb | heuvel / cross | laatste loodjes | Bos/cross-Fartlek | Bos/cross-Fartlek | Bos/cross-Fartlek | Bos/cross-Fartlek |
Bennie/Gerry | Richard | Kim | Gijs | Vincent | Doné | |
12-feb | 2-4-6-4-2 | climax | 3x2'binnen comf.zone + 3x2' buiten comf.zone | (4x 400/1.56' P=1.15") SP=3' + (4x 400/1.56' P=55") | (5x 400/1.47' P=70") SP=3.30' + (5x 400/1.47' P=50") | (6x 400/1.40' P=70") SP=3.30' + (6x 400/1.40' P=50") |
Ursula | Lucie | Bianca | Edouard | Doné | Christian | |
19-feb | fartlek | 5x200, 2x400 | (2x4' buiten comf.zone P=2') + (2x1' versnellen P=2') | 2x1000/4.55' P=2.30' (SP=4') + 3x500/2.24 P=1.15' | 2x (2x1000/4.35'-4.45' P=2.30') SP=5' | 2x (3x1000/4.20'-4.30' P=2.15') SP=4' |
Richard | Bennie/Gerry | Sybylla | Edouard | Vincent | Doné | |
26-feb | heuvel / cross | in / outs | duurloop wisselend T1+T2 | Tempowisselloop 6x (2' P=1.30' dribb) | Tempowisselloop 6x (2' P=1' dribb) | Tempowisselloop 8x (2' P= 1' dribb) |
Lucie | kim | Bianca | Gijs | Doné | Christian | |
5-mrt | 10x200 | 1-3-5-3-1 | Tempowisselloop 2x (2'-1'-2'-1'-2'-1') SP=5' | 2x (T15/3' P=30" + T10/3' P=1' + T5/3') SP=5' | 2x (T15/3' + T10/3' + T5/3') SP=5' | 2x (T15/4' + T10/4' + T5/3') SP=5' |
Richard | Bianca | Edouard | Kim | Vincent | Doné | |
12-mrt | wisselduurloop | bos / cross | 4x6 min T2 | |||
Lucie | Bennie/Gerry | Edouard | Gijs | Doné | Christian | |
19-mrt | bosloop | fartlek | 1-3-5-5-3-1 | |||
Ursula | Richard | Lucie | Christian | Vincent | Doné | |
26-mrt | Ins / outs | Climax | Pyramide 2-4-6-4-2 | |||
Bennie/Gerry | Lucie | Edouard | Kim | Doné | Christian |