Shared workout · Running
Interval 5x (200-400-600m)
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THE WORKOUT, STEP BY STEP
RUNNING1h 14min 30s
Interval 5x (200-400-600m)
15 min warming-up, 5x (10s aanzetten + 50s rustige pauze), daarna 5 sets van 200-400-600m met 45s pauzes en 2 min seriepauze met wisselende tempo’s per set, afsluiten met rustige uitloop.
WARMUP15 min
Warming-up rustig tempo
INTERVAL10 sec
Aanzetten / sprint
RECOVERY50 sec
Rustige pauze (dribbel / wandelen)
INTERVAL200 mTarget: Pace 4:32/km-4:49/km
Set 1 – 200m @ ~4:40/km
RECOVERY45 sec
Pauze 45s (eerste 30s wandelen)
INTERVAL400 mTarget: Pace 4:32/km-4:49/km
Set 1 – 400m @ ~4:40/km
RECOVERY45 sec
Pauze 45s (eerste 30s wandelen)
INTERVAL600 mTarget: Pace 4:32/km-4:49/km
Set 1 – 600m @ ~4:40/km
RECOVERY45 sec
Pauze 45s na 600m
RECOVERY2 min
Serie pauze 2 min (zeker 30s wandelen)
INTERVAL200 mTarget: Pace 4:12/km-4:28/km
Set 2 – 200m @ ~4:20/km
RECOVERY45 sec
Pauze 45s (eerste 30s wandelen)
INTERVAL400 mTarget: Pace 4:12/km-4:28/km
Set 2 – 400m @ ~4:20/km
RECOVERY45 sec
Pauze 45s (eerste 30s wandelen)
INTERVAL600 mTarget: Pace 4:12/km-4:28/km
Set 2 – 600m @ ~4:20/km
RECOVERY45 sec
Pauze 45s na 600m
RECOVERY2 min
Serie pauze 2 min (zeker 30s wandelen)
INTERVAL200 mTarget: Pace 4:32/km-4:49/km
Set 3 – 200m @ ~4:40/km
RECOVERY45 sec
Pauze 45s (eerste 30s wandelen)
INTERVAL400 mTarget: Pace 4:32/km-4:49/km
Set 3 – 400m @ ~4:40/km
RECOVERY45 sec
Pauze 45s (eerste 30s wandelen)
INTERVAL600 mTarget: Pace 4:32/km-4:49/km
Set 3 – 600m @ ~4:40/km
RECOVERY45 sec
Pauze 45s na 600m
RECOVERY2 min
Serie pauze 2 min (zeker 30s wandelen)
INTERVAL200 mTarget: Pace 4:12/km-4:28/km
Set 4 – 200m @ ~4:20/km
RECOVERY45 sec
Pauze 45s (eerste 30s wandelen)
INTERVAL400 mTarget: Pace 4:12/km-4:28/km
Set 4 – 400m @ ~4:20/km
RECOVERY45 sec
Pauze 45s (eerste 30s wandelen)
INTERVAL600 mTarget: Pace 4:12/km-4:28/km
Set 4 – 600m @ ~4:20/km
RECOVERY45 sec
Pauze 45s na 600m
RECOVERY2 min
Serie pauze 2 min (zeker 30s wandelen)
INTERVAL200 mTarget: Pace 4:12/km-4:28/km
Set 5 – 200m @ ~4:20/km
RECOVERY45 sec
Pauze 45s (eerste 30s wandelen)
INTERVAL400 mTarget: Pace 4:12/km-4:28/km
Set 5 – 400m @ ~4:20/km
RECOVERY45 sec
Pauze 45s (eerste 30s wandelen)
INTERVAL600 mTarget: Pace 4:12/km-4:28/km
Set 5 – 600m @ ~4:20/km
RECOVERY45 sec
Pauze 45s na 600m
RECOVERY2 min
Laatste serie pauze 2 min (zeker 30s wandelen)
COOLDOWN10 min
Lekker uitlopen, rustig tempo
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