Howdy! Hoe gaat het met je? Ik denk nog elke dag aan je hoor, en vond het ondanks mijn drukke schema de hoogste tijd om je weer even te schrijven. Dit keer niet zomaar een gezellig babbeltje, maar een post waar je als (gevorderde) hardloper ook daadwerkelijk iets aan zal hebben. Het zit zo.
Power-Paul
Zoals ik inmiddels als via de verschillende social media kanalen heb laten weten, heb ik de eer om Paul Zwama, de enige echte goudwinnaar op de marathon 2014, als trainer te hebben. Dit zorgt ervoor dat zowel mijn begeleiding, trainingen én herstel professioneler zijn dan ooit te voren. Vooral de wekelijkse intervaltrainingen maken het geheel een stuk interessanter. Binnen relatief korte tijd ben ik niet alleen veel sterker geworden, ook mijn snelheid blijft me verbazen. Waar ik voorheen tijdens een 1-minuut interval niet onder het gemiddelde van 4:20 kwam, zit dit nu gerust op 3:30. Het laat me vliegen. In Tokio zijn ze stiekem al op me aan het wachten voor de Olympische spelen 2020. En vanaf nu ook op jou. In dit artikel deel ik mijn 4 favoriete intervaltrainingen tot nu toe, zodat jij ze ook zelf kunt proberen!
Zoladz hartslagzones
Voordat we doorgaan naar de intervaltraining, een kleine toelichting. Deze trainingen zijn gebaseerd op hartslagzones. Mocht je echter geen hartslagmeter hebben, dan is dit ook geen ramp.
| Z0 | Rustig duurloop tempo |
| Z1 | Normaal duurloop tempo |
| Z2 | Pittiger duurloop tempo |
| Z3 | Lekker doorlopen (wedstrijd tempo marathon) |
| Z4 | Wedstrijdtempo 10km – halve marathon |
| Z5 | Westrijdtempo 5km |
Soms is het lastig te bepalen in welke zone een loopje was, vul het dan zo in waar jij denkt dat het thuishoort! Weet je iets niet precies, doe dan een schatting. Je voelt zelf aan hoe vermoeiend het is! Alle credits gaan naar Paul Zwama, over wie er in de toekomst nog een apart artikel online komt. Let´s get started:
Intervaltraining week 1
10 min inlopen, 8×3 min Z3 met 1 min wandelpauze, 10 min uitlopen
Intervaltraining week 2
- 15 minuten inlopen
- 5,4,3,2,1,2,1 minuten tempo met 3,2,2,1,2,2 minuten pauze na elke versnelling
- 15 minuten uitlopen
Note: tempo steeds een beetje opvoeren naarmate de tempo’s korter worden.
Intervaltraining week 3
- 10 tot 15 minuten inlopen
- Rekken en 4 korte versnellingen
- 7x1000m in 4:30-4:45
- 15 min uitlopen
Intervaltraining week 4
- 15 minuten inlopen
- 2x10x1 minuten tempo met 1 minuut pauze en 5 minuten serie pauze
- 15 minuten uitlopen
Note: goed drinken tijdens de serie pauze. Als het goed gaat dribbel je in de pauze, gaat het minder goed en is het erg heet wandel je.
Ik wens je héél veel succes. Het zijn pittige trainingen voor de gevorderde loper, maar ik kan je één ding beloven: na afloop kan je de wereld aan.
Ga jij de trainingen proberen?
Liefs,
Lau
Hey Laura! klinken als erg goede trainingen! helaas heb ik al een paar welen rust (knie blessure) en ben net vorige week weer begonnen met een beginnersschema. Als ik weer een beeetje op niveau zit, ga ik deze es proberen. Liefs
Dit ga ik zeker eens proberen! Ik loop al jaren op hetzelfde tempo ( 5’30″per km dus dat mag wel wat sneller), alleen heb ik geen idee hoe ik nou op hartslag moet trainen. Telkens stoppen en je hartslag checken lijkt me ook geen optie. Ik heb wel een TomTom Spark (met hartslagmeter), heb jij enig idee of die in te stellen is zodat hij seintjes geeft bij bepaalde hartslagzones?
Yes, naar deze trainingen was ik op zoek. Fijn dat je ze deelt met ons!
Het lijkt mij een zwaar programma, maar zeker effectief.
Hi Laura, lief dat je dit met ons deelt! Heel interessant om het lopen weer eens op een andere manier te proberen ;-)
Liefs, Merel
http://www.healthywanderlust.nl
Oef pittig! Maar je geeft me wel weer voldoende inspiratie voor intervaltrainingen. Hoewel er zoveel mogelijk is vind ik het toch lastig zelf wat iets te bedenken..
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