Schema voor streeftijd 3h45->4h00
datum	maandag	dinsdag	woensdag	donderdag	vrijdag	zaterdag	zondag
2-01-12			5*1300		5x(500m-500m)		# 1/2 Egmond
1	DL1 60 min.	rust	wissel 400-500-400	rust	dp:100m sp:400m	rust	DL2 20km
8-01-12			hm -dl -hm sp:400m		of w.v.b		Kopjesloop 15km
9-01-12					5x1000m wissel dp:300m		# 1/2 Maassluis
2	DL1 60 min.	rust	Fartlek	rust	=300-400-300 (ext-int-ext)	rust	24km_dl1
15-01-12
16-01-12			4x1800m wissel dp:400m		5x(400m-300m-200m)
3	DL1 60 min.	rust	=400-500-400-500	rust	dp:100 sp:300	rust	18km (4x4km_MT dp=500m_DLH)
22-01-12			dl2 - hm - dl2 - hm				of 24km_dl1 indien vorige 1/2 gelopen
23-01-12					12x3min. dp:2min.
4	DL1 60 min.	rust	Fartlek	rust	10 km tempo	rust	25km_DL1_DL2 => 6-3-8-3-5 km
29-01-12
30-01-12
5	DLH 60 min.	rust	6x1300m (hm) dp:400m	rust	6x1000m (hm) dp:300m	rust	16km_DL2
5-02-12
6-02-12			8x800m wissel dp:400m		DL 1-2-3-1-2-3-1		#23-30 Maassluis, 30 Schoorl
6	DL1 60 min.	rust	200-300-300 (dl2-HM-dl2)	rust	3-2-1-3-2-1-3km	rust	25*1km dp:200 DL2
12-02-12					= 15km of wvb		# 25 Breda, 10 Wassenaar
13-02-12			3x2700m wissel dp:400m		6x(3-2-1min.) dp:2min.
7	DL1 60 min.	rust	= 3x900m (HM-DL1-HM)	rust	3-2min. in 10 km tempo	rust	28km (20km_DL1 + laatste 3km_DL2)
19-02-12					1min. in   5 km tempo
20-02-12			1x4km + 1x5km dp:500m		DL 2-3-2-3-2		#30 Maassluis
8	DL1 60 min.	rust	marathon tempo	rust	4-2-4-2-2	rust	32km (DL1 + laatste 3km_DL2)
26-02-12					ca. 14km
27-02-12			6x1300m dp:300m		12x3min. dp:2min.	#21 Schipluiden	#10 Den Haag, 30 Breda
9	DL1 60 min.	rust	marathon tempo	rust	10 km tempo	rust	16km_MT
4-03-12
5-03-12							#21 Den Haag
10	DL1 60 min.	rust	8x800m  dp:300m	rust	8x600m  dp:200m	rust	32km dl1
11-03-12					of wvb 6x400m dp 200m		of inlopen 9km DLH +  CPC MT
12-03-12			5x1300m dp:400m
11	DL1 60 min.	rust	1/2M tempo	rust	8x600m  dp:200m	rust	35km (30km_DL2 + 5km_MT)
18-03-12
19-03-12			7x1000m dp:300			rust	# 35 Breda, 30 Maassluis
12	DL1 60 min.	rust	1/2M tempo	rust	8x800m  dp:200m		26km(2_DL1+12x1km wissel DL2/MT)
25-03-12							# 42,2 Barcelona
26-03-12			6x1000m dp:300m
13	DL1 60min	rust	marathon tempo	rust	6x800m  dp:200m	rust	16km_DL2
1-04-12
2-04-12			8x600m dp:200m
14	DL1 60min	rust	1/2M tempo	rust	8x600m  dp:200m	rust	60 min. DL1
8-04-12
9-04-12			3x800m dp:400m
15	DL1 60min	rust	marathon tempo	rust	rust of 4x400m dp:400m	rust	Marathon Rotterdam
15-04-12	Mar. Utrecht						Marathon Parijs
16-04-12	herstel		lichteduurloop				Marathon Antwerpen
16	wandel??	rust	30 min.	rust	lichte duurloop 40 min	rust	lichte duurloop 60 min
22-04-12			biertje club
Schema voor streeftijd 3h15->3h30
datum	maandag	dinsdag	woensdag	donderdag	vrijdag	zaterdag	zondag
2-01-12		DL1*/rust	5*1500		5x(500m-600m)	#8 1 vd 4 cross	# 1/2 Egmond
1	DL1 90 min.		wissel 500-500-500	rust*	dp:100m sp:400m	Oliebollencr.	DL2 20km
8-01-12		30 min.	hm -dl -hm sp:400m		of w.v.b		Kopjesloop 15km
9-01-12		DL1*/rust			5x1000m wissel dp:300m		# 1/2 Maassluis
2	DL2 60min.		Fartlek	rust*	=300-400-300 (ext-int-ext)	rust	24km_dl1
15-01-12		30 min.			+ 5x200m (int) dp:200m
16-01-12		DL1*/rust	4x2000m wissel dp:400m		5x(400m-300m-200m)
3	DL2 60min.		=4x500 (dl2-hm-dl2-hm)	rust*	dp:100 sp:300	rust	18km (4x4km_MT dp=500m_DLH)
22-01-12		30 min.			+ 5x300m (int) dp:300		of 24km_dl1 indien vorige 1/2 gelopen
23-01-12	DL 1-2-1	DL1*/rust			12x3min. dp:2min.
4	6-3-6km		Fartlek	rust*	10 km tempo	rust	25km_DL1_DL2 => 6-3-8-3-5 km
29-01-12	= 15km	30 min.
30-01-12	DL1 14km
5	eind	rust	6x1500m (hm) dp:400m	rust	6x1200m (hm) dp:300m	rust	16km_DL2
5-02-12	6x100m (ext)
6-02-12	DL 1-2-1	DL1*/rust	8x1000m wissel dp:400m		DL 1-2-3-1-2-3-1		#23-30 Maassluis, 30 Schoorl
6	6-3-6km		300-400-300 (dl2-HM-dl2)	rust*	3-2-1-3-2-1-3km	rust	25*1km dp:200 DL2
12-02-12	= 15km	30 min.			= 15km of wvb		# 25 Breda, 10 Wassenaar
13-02-12	DL1 16 km	DL1*/rust	3x3000m wissel dp:400m		6x(3-2-1min.) dp:2min.
7	eind		= 3x1000m (HM-DL1-HM)	rust*	3-2min. in 10 km tempo	rust	28km (20km_DL1 + laatste 3km_DL2)
19-02-12	6x100m (ext)	30 min.			1min. in   5 km tempo
20-02-12		DL1*/rust	2x5km dp:500m		DL 2-3-2-3-2		#30 Maassluis
8	DL1 60 min.		marathon tempo	rust*	4-2-4-2-2	rust	32km (DL1 + laatste 3km_DL2)
26-02-12		30 min.			ca. 14km
27-02-12	DL1 14km		6x1500m dp:300m		12x3min. dp:2min.	# 1/2 Schipluiden	#10 Den Haag, 30 Breda
9	eind	rust	marathon tempo	rust	10 km tempo	rust	16km_MT
4-03-12	4x100m (ext)
5-03-12	DL2						#21 Den Haag
10		DL1 30 min.*	8x1000m  dp:300m	rust*	8x800m  dp:200m	rust	32km dl1
11-03-12	14km				of wvb 6x400m dp 200m		of inlopen 9km DLH +  CPC MT
12-03-12	DLH		5x1500m dp:400m
11		DL1 30 min.*	1/2M tempo	rust*	10x600m  dp:200m	rust	35km (30km_DL2 + 5km_MT)
18-03-12	10km
19-03-12	DL1 12km		8x1000m dp:300			rust	# 35 Breda, 30 Maassluis
12	eind	DL1 30 min.*	1/2M tempo	rust*	10x800m  dp:200m		26km(2_DL1+12x1km wissel DL2/MT)
25-03-12	4x100m (ext)						# 42,2 Barcelona
26-03-12			7x1000m dp:300m
13	DL1 60min	DL1 30 min.*	marathon tempo	rust	8x800m  dp:200m	rust	16km_DL2
1-04-12
2-04-12			8x800m dp:200m
14	DL1 60min	rust	1/2M tempo	rust*	10x600m  dp:200m	rust	60 min. DL2 (of DLH)
8-04-12
9-04-12			3x1000m dp:400m
15	DL1 60min	rust	marathon tempo	rust*	rust of 4x400m dp:400m	rust	Marathon Rotterdam
15-04-12	Mar. Utrecht						Marathon Parijs
16-04-12	herstel		lichteduurloop				Marathon Antwerpen
16	wandel??	rust	30 min.	rust*	lichte duurloop 40 min	rust	lichte duurloop 60 min
22-04-12			biertje club
		* Di of Do		* Di of Do
Schema voor streeftijd 2h45->3h00
datum	maandag	dinsdag	woensdag	donderdag	vrijdag	zaterdag	zondag
2-01-12			5*1500		5x(500m-600m)	#8 1 vd 4 cross	# 1/2 Egmond
1	DL1 90 min.	DL1 60 min.*	wissel 500-500-500	rust*	dp:100m sp:400m	Oliebollencr.	DL2 20km
8-01-12			hm -dl -hm sp:400m		of w.v.b		Kopjesloop 15km
9-01-12					5x1000m wissel dp:300m		# 1/2 Maassluis
2	DL2 60min.	DL1 60min.*	Fartlek	rust*	=300-400-300 (ext-int-ext)	rust	24km_dl1
15-01-12					+ 5x200m (int) dp:200m
16-01-12			4x2000m wissel dp:400m		5x(400m-300m-200m)
3	DL2 60min.	DL1 60min.*	=4x500 (dl2-hm-dl2-hm)	rust*	dp:100 sp:300	rust	18km (4x4km_MT dp=500m_DLH)
22-01-12					+ 5x300m (int) dp:300		of 24km_dl1 indien vorige 1/2 gelopen
23-01-12	DL 1-2-1				12x3min. dp:2min.
4	6-3-6km	DL1 60min.*	Fartlek	rust*	10 km tempo	rust	25km_DL1_DL2 => 6-3-8-3-5 km
29-01-12	= 15km
30-01-12	DL1 14km
5	eind	DL1 60min.*	6x1500m (hm) dp:400m	rust*	6x1200m (hm) dp:300m	rust	16km_DL2
5-02-12	6x100m (ext)
6-02-12	DL 1-2-1		8x1000m wissel dp:400m		DL 1-2-3-1-2-3-1		#23-30 Maassluis, 30 Schoorl
6	7-4-7km	DL1 60min.*	300-400-300 (dl2-HM-dl2)	rust*	3-2-1-3-2-1-3km	rust	25*1km dp:200 DL2
12-02-12	= 18km				= 15km of wvb		# 25 Breda, 10 Wassenaar
13-02-12	DL1 16 km		3x3000m wissel dp:400m		6x(3-2-1min.) dp:2min.
7	eind	DL1 60min.*	= 3x1000m (HM-DL1-HM)	rust*	3-2min. in 10 km tempo	rust	28km (20km_DL1 + laatste 3km_DL2)
19-02-12	6x100m (ext)				1min. in   5 km tempo
20-02-12			2x5km dp:500m		DL 2-3-2-3-2		#30 Maassluis
8	DL1 60 min.	DL1 60min.*	marathon tempo	rust*	4-2-4-2-2	rust	32km (DL1 + laatste 3km_DL2)
26-02-12					ca. 14km
27-02-12	DL1 14km		6x1500m dp:300m		12x3min. dp:2min.	# 1/2 Schipluiden	#10 Den Haag, 30 Breda
9	eind	DL1 60min.*	marathon tempo	rust	10 km tempo	rust	16km_MT
4-03-12	4x100m (ext)
5-03-12	DL2						#21 Den Haag
10		DL1 45min.	8x1000m  dp:300m	DL1 30min.	8x800m  dp:200m	rust	32km dl1
11-03-12	14km				of wvb 6x400m dp 200m		of inlopen 9km DLH +  CPC MT
12-03-12	DL1		5x1500m dp:400m
11		DL1 60min.	1/2M tempo	DL1 30min.	10x600m  dp:200m	rust	35km (30km_DL2 + 5km_MT)
18-03-12	15km
19-03-12	DL1 14km		8x1000m dp:300			rust	# 35 Breda, 30 Maassluis
12	eind	DL1 45min.	1/2M tempo	DL1 30min.	10x800m  dp:200m		26km(2_DL1+12x1km wissel DL2/MT)
25-03-12	4x100m (ext)						# 42,2 Barcelona
26-03-12			7x1000m dp:300m
13	DL2 45min	DL1 45min.	marathon tempo	DL1 30min.	8x800m  dp:200m	rust	16km_DL2
1-04-12
2-04-12			8x800m dp:200m
14	DL1 60min	DL1 30min.*	1/2M tempo	rust*	10x600m  dp:200m	rust	16km_DL1
8-04-12
9-04-12			3x1000m dp:400m
15	DL1 60min	DL1 30min.*	marathon tempo	rust*	rust of 4x400m dp:400m	rust	Marathon Rotterdam
15-04-12	Mar. Utrecht						Marathon Parijs
16-04-12	herstel		lichteduurloop				Marathon Antwerpen
16	wandel??	rust	30 min.	rust*	lichte duurloop 40 min	rust	lichte duurloop 60 min
22-04-12			biertje club
		* Di of Do		* Di of Do