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) | |
|---|---|---|---|---|
| 25-mei-25 | Interval 2x (600/3.09 + 400/1.58 + 200/55") | 1x800 + 1x600/2.49' + 1x400 + 1x200 / intensief | 1000/4.25'-4.41' + 600/2.37'-2.44' + 400/1.43'-1.47' + 200/50'-53" P=100% | 1000/4.03'-4.21' + 800/3.12'-3.26 + 600/2.22'-2.32' + 400/1.34'-1.40' + 200/46"-49" P=100% |
| Bianca | Lucie | Vincent | Christian | |
| 1-jun-25 | Tempoloop: 3x 3.30' / INT. P=3' dribb | Tempoloop 3x 4' / INT. P=4' dribb | Tempoloop 3x 6' /T10 P=5' dribb | Tempoloop 3x 7' /T10 P=4' dribb |
| Bianca | Richard | Kim | Christian | |
| 8-jun-25 | 6x 200/ INT. + 3X100/versnellingsloop | 8x200/55" P=30" SP=4' + 4x100/versnellingsloop | 8x200/51" P=30" SP=4' + 4x200/versnellingsloop | 8x200/47" P=40" SP=4' + 4x200/versnellingsloop |
| Bennie | Lucie | Kim | Doné | |
| 15-jun-25 | 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') |
| Gijs | Richard | Vincent | Doné | |
| 22-jun-25 | Min.loop T1/10' + 4x3.30'/ext. P=3'dribbel/wandel | Min.loop 4x4'/ext. P=2' dribbel/wandel | Min.loop 6x4'/T21 P=2'doordribbelen | Min.loop 7x4'/T21 P=2'doordribbelen |
| Bennie | Sybylla | Kim | Vincent | |
| 29-jun-25 | Bos / Cross / Fartlek | Bos / Cross / Fartlek | Bos / Cross / Fartlek | Bos / Cross / Fartlek |
| Lucie | Bennie | Corrie | Vincent | |
| 6-jul-25 | 3x (T1/6' + T2/4') P=3' wandelen | T1/12' + T2/6' + T10/6' + T1/12' | T1/12' + T2/8' + T15/8' + T1/12' | T1/15' + T2/10' + T15/10' + T1/15' |
| Bennie | Gijs | Kim | Doné | |
| 13-jul-25 | Tempoloop: 3x (2'/T2 + 2'/ INT.) P=3' wandelen | Tempoloop 3x (2'/ext. + 2'/INT.) P=3'dribbelen | Tempoloop 4x (2'/T21 + 2'/T10) P=3'dribbelen | Tempoloop 5x (2'/T21 + 2'/T10) P=3'dribbelen |
| Lucie | Richard | Vincent | Christian | |
| 20-jul-25 | 2x (500+300+200+100) intensief tempo P=tot volle min.+1.30' SP=3' | 2x (600/2.51' + 400/1.51' + 200/55"+100/25") P=tot volle min.+1.30' SP=4' | 2x (600/2.39' + 400/1.43' + 200/50"+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 | Lucie | Doné | Christian | |
| 27-jul-25 | Tempowisselloop 2x (5x 1.30'+1.30+1.30…etc.) SP=5' WISSELEND EXT. + INT. | Tempowisselloop 2x (6x 1.30'+1.30+1.30…etc.) SP=5' WISSELEND EXT. + INT | Tempowisselloop 2x (7x 1.30'+1.30+1.30…etc.) SP=5' WISSELEND T21 + T10 | Tempowisselloop 2x (8x 1.30'+1.30+1.30…etc.) SP=5' WISSELEND T21 + T10 |
| Bennie | Kim | Vincent | Christian | |
| 3-aug-25 | T1/10' + T2/5' + Ext/5' + T1/5' | T1/10' + T2/10' + Ext/6' + T1/5' | T1/12' + T2/10' + T21/8' + T1/10' | T1/15' + T2/10' + T21/10' + T1/15' |
| 10-aug-25 | Interval 2x (600/int. + 400/int. + 200/int.) | 1x800 + 1x600/2.49' + 1x400 + 1x200 / intensief | 1000/4.25'-4.41' + 600/2.37'-2.44' + 400/1.43'-1.47' + 200/50'-53" P=100% | 1000/4.03'-4.21' + 800/3.12'-3.26 + 600/2.22'-2.32' + 400/1.34'-1.40' + 200/46"-49" P=100% |
| 17-aug-25 | Pyramideloop 2'+ 4'+ 6'+ 5' + 3'+ 1' / EXT. P=50% | Pyramideloop 2'+ 4'+ 6'+ 6' + 3'+ 1' / EXT. P=50% | Pyrmideloop 2'+ 4'+ 6'+ 8' + 5'+ 3' / T21 P=50% | Pyrmideloop 2'+ 4'+ 6'+ 8' + 5'+ 3' + 1'/ T21 P=50% |
| 24-aug-25 | Tempoloop, P=1/2 gelopen afstand 1x 800 + 600 + 300 + 200 MTR./ EXT. | Tempoloop, P=1/2 gelopen afstand 1x 800 + 600 + 400 + 200 + 100 MTR./ EXT. | Tempoloop, P= 1/2 gelopen afstand, 1x800 + 600 + 500 + 400 + 200 + 100 MTR./ EXT. | Tempoloop, P= 1/2 gelopen afstand, 1x1000 + 800 + 600 + 400 + 200 + 100 MTR./ EXT. |
| 31-aug-25 | 5x 200/ EXT. + 200/ INT. P=2' | 6x (200/55"+200/51" P=1.45') | 8x (200/52"+200/48" P=1.40') | 10x (200/50"+ 200/46" P=1.30') |
| 7-sep-25 | 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' |
| 14-sep-25 | Bos / Cross / Fartlek | Bos / Cross / Fartlek | Bos / Cross / Fartlek | Bos / Cross / Fartlek |
| 21-sep-25 | 2x (4x300 / EXT. P=60") SP=3' | 2x (4x400/1.59' P=60") SP=3' | 2x (6x400/1.51' P=60") SP=4' | 2x (6x400/1.41' P=60") SP=4' |
| 28-sep-25 | T1/10' + 5x3'/ext. P=2'doordribbelen | 5x3'/ext. P=2'doordribbelen | 5x4'/T15 P=3'doordribbelen | 5x5'/T15 P=3'doordribbelen |