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| |
| Hier de openingpost in oprichting voor het amateurhardlooptopic! | | Hier de openingpost in oprichting voor het amateurhardlooptopic! |
| | | |
Regel 8: |
Regel 5: |
| Centraal topic voor amateurhardlopers, deel X | | Centraal topic voor amateurhardlopers, deel X |
| </pre> | | </pre> |
− | Vergeet het deel nummer niet aan te passen!
| |
| | | |
− | De inhoud: heb je informatie welke in de [[OP]] zal moeten staan, voeg het vooral toe! | + | De inhoud: heb je informatie welke in de [[OP]] zal moeten staan, voeg het vooral toe! |
| + | <pre> |
| + | [u][b] Centraal topic voor amateurhardlopers![/b][/u] |
| + | |
| + | [img]http://www.924running.com/images/Homepage_Banner.jpg[/img] |
| + | |
| + | [b] Lopers & targets[/b] |
| + | |
| + | [url=http://forum.fok.nl/user/profile/137929]beertenderrr[/url] |
| + | [u]2012[/u] |
| + | 10 km < 36.00 |
| + | 10 EM < 1:00 |
| + | Halve marathon < 1:20 |
| + | Marathon < 2:50 |
| | | |
− | <pre> | + | T1992 |
− | [img]http://home.wanadoo.nl/pendo/fok/wiik.gif[/img][b] Centraal topic voor amateurhardlopers![/b] | + | |
− | [img]http://home.wanadoo.nl/pendo/fok/hr.png[/img] | + | 10 KM < 36:00 |
− | [img]http://www.bewaakjegezondheid.nl/bron/cms_image/hardlopen.jpg[/img] | + | 10 EM < 1:00 |
| + | 1/2M < 1:20 |
| + | |
| + | [url=http://forum.fok.nl/user/profile/50936]The_Hives[/url] |
| + | [u]2012[/u] |
| + | 10 EM < 1:03:00 |
| + | Halve Marathon <1:23:00 |
| + | |
| + | [u]2013[/u] |
| + | Marathon < 3:00 |
| + | |
| + | [url=http://forum.fok.nl/user/profile/66840]DeeBee[/url] |
| + | [u]2012[/u] |
| + | 15 km < 1:00 |
| + | PR halve marathon verder aanscherpen |
| + | Marathon (finishen) |
| + | |
| + | [url=http://forum.fok.nl/user/profile/149550]knnth[/url] |
| + | [u]2012[/u] |
| + | 5k < 19.45 |
| + | 10k < 42.00 |
| + | |
| + | [url=http://forum.fok.nl/user/profile/210227]rechtsedirecte[/url] |
| + | [u]2012[/u] |
| + | Halve marathon weg < 1:40 |
| + | Halve marathon trail < 2:00 |
| + | |
| + | [url=http://forum.fok.nl/user/profile/85618]No-P[/url] |
| + | [u]2012[/u] |
| + | 10k < 40.00 |
| + | 15k < 1:00 |
| + | |
| + | [url=http://forum.fok.nl/user/profile/78654]Viking84[/url] |
| + | [u]2012[/u] |
| + | Halve marathon |
| + | |
| + | [url=http://forum.fok.nl/user/profile/34586]kepler[/url] |
| + | [u]2012[/u] |
| + | 10k < 40.00 |
| + | 21k < 1:28 |
| + | |
| + | [url=http://forum.fok.nl/user/profile/227058]TvhN[/url] |
| + | [u]2012[/u] |
| + | 5k < 20.00 |
| + | 4Mijl < 26.00 |
| + | 10k < 42.00 |
| + | |
| + | [url=http://forum.fok.nl/user/profile/187069]slacker_nl[/url] |
| + | [u]2012[/u] |
| + | Verbeteren van PR's: |
| + | 5km: < 0:24:44 |
| + | 7km: < 0:39:55 |
| + | 10km: < 0:56:14 |
| + | 21km: < 2:11:06 |
| + | |
| + | Dam tot Damloop: 1:36:34 |
| + | Trail runs in Dortmund lopen.. |
| + | |
| + | [url=http://forum.fok.nl/user/profile/308468]T1992[/url] |
| + | [u]2012:[/u] |
| + | 10K: <36:00 |
| + | |
| + | [u]2013:[/u] |
| + | 10K: <35:00 |
| + | 10EM: <:58:00 |
| + | 1/2M: <1:17 |
| + | |
| + | [url=http://forum.fok.nl/user/profile/236410]MaleDuck[/url] |
| + | [u]2012:[/u] |
| + | 5K: <18:00 |
| + | 10K < 42:00 |
| + | |
| + | [b] Behaalde prestaties[/b] |
| | | |
− | [img]http://home.wanadoo.nl/pendo/fok/wiik.gif[/img][b] Vorige delen:[/b] | + | [i][url=http://www.damloop.nl/]Dam tot Damloop[/url], 27e editie, 18 september 2011, 10 EM (16.1 km)[/i] |
− | [img]http://home.wanadoo.nl/pendo/fok/hr.png[/img]
| + | [img]http://www.avaalsmeer.nl/Nieuws/Damloop-2011-banner.JPG[/img] |
− | [url=http://forum.fok.nl/topic/256366]#01[/url] | [url=http://forum.fok.nl/topic/372860]#02[/url] | [url=http://forum.fok.nl/topic/605687]#03[/url] | [url=http://forum.fok.nl/topic/686870]#04[/url] | [url=http://forum.fok.nl/topic/743720]#05[/url] | [url=http://forum.fok.nl/topic/836600]#06[/url] | [url=http://forum.fok.nl/topic/855383]#07[/url] | [url=http://forum.fok.nl/topic/872906]#08[/url] | [url=http://forum.fok.nl/topic/890369]#09[/url] | [url=http://forum.fok.nl/topic/914851]#10[/url] | [url=http://forum.fok.nl/topic/933242]#11[/url] | [url=http://forum.fok.nl/topic/970344]#12[/url] | [url=http://forum.fok.nl/topic/995539]#13[/url] | [url=http://forum.fok.nl/topic/1010477]#14[/url] |
| |
− | [url=http://forum.fok.nl/topic/1010477]#14[/url] | [url=http://forum.fok.nl/topic/1025913]#15[/url] | [url=http://forum.fok.nl/topic/1049181]#16[/url] | | |
| | | |
| + | beertenderrr: 1:03.22 |
| + | The_Hives: 1:05.08 |
| + | DeeBee: 1:07.49 |
| + | knnth: 1:16.16 |
| | | |
| + | [b] Persoonlijke Records:[/b] |
| + | [img]http://banablue.heliohost.org/fokpr.php[/img] |
| + | [sub]Jezelf en/of een PR toevoegen? Dit kan [url=http://spreadsheets.google.com/ccc?key=0Avu1q3KTjCiGdE51eHc0UkhmVnExUlUxWjJkSW0tUGc&hl=en]hier[/url]. |
| + | [/sub] |
| + | [b] Links[/b] |
| | | |
− | [img]http://home.wanadoo.nl/pendo/fok/wiik.gif[/img][b] Links[/b]
| |
− | [img]http://home.wanadoo.nl/pendo/fok/hr.png[/img]
| |
| [u][i]Trainingschema's en info[/i][/u] | | [u][i]Trainingschema's en info[/i][/u] |
| [url=http://www.runnersweb.nl]Runnersweb.nl[/url], site met beginnerstrainingen, schema's, rekenprogramma's en algemene traininginfo | | [url=http://www.runnersweb.nl]Runnersweb.nl[/url], site met beginnerstrainingen, schema's, rekenprogramma's en algemene traininginfo |
− | [url=http://www.myasics.nl]myasics.nl[/url], een handige site waar je trainingsschema's kunt samenstellen specifiek voor jezelf. | + | [url=http://www.myasics.nl]myAsics.nl[/url], een handige site waar je trainingsschema's kunt samenstellen specifiek voor jezelf. |
| [url=http://www.prorun.nl]Prorun.nl[/url], site met columns, algemene info, gezondheid, loopverhalen en meer. | | [url=http://www.prorun.nl]Prorun.nl[/url], site met columns, algemene info, gezondheid, loopverhalen en meer. |
| [url=http://www.hardloopschema.nl]Hardloopschema.nl[/url], de naam zegt het al. | | [url=http://www.hardloopschema.nl]Hardloopschema.nl[/url], de naam zegt het al. |
| + | [url=http://www.runinfo.nl]runinfo.nl[/url], een uitgebreide en overzichtelijke site met veel informatie. |
| + | [url=www.blessureaanwijzer.nl/hier_doet_het_pijn.htm]Blessure-aanwijzer[/url], doe-het-zelf blessure indicatie. |
| + | |
| + | [spoiler=Interval inspiratie] |
| + | De Variabele Interval Tempo (VIT)-training |
| + | |
| + | 1. Jog rustig drie kilometer als warming-up. |
| + | 2. Loop 400 meter in marathontempo (als u nooit een marathon heeft gelopen, vermenigvuldig dan uw 10-kilometertijd met 4,6). |
| + | 3. Rust niet uit na deze 400 meter, maar loop wederom een 400 meter in het tempo van uw huidige 5 kilometer. |
| + | 4. Wissel deze tempo?s steeds met elkaar af, zonder rust te nemen, totdat u in totaal zes keer 400 meter heeft gelopen. |
| + | 5. Herstel met een dribbelpauze van vier minuten. |
| + | 6. Herhaal de sessie van zes keer 400 meter nog een keer. |
| + | 7. Loop drie kilometer uit in dribbeltempo. |
| + | |
| + | Atleten die meer dan zeventig kilometer per week afleggen, kunnen een derde sessie proberen. |
| + | |
| + | Doel: deze sessie verhoogt het maximale zuurstofopnamevermogen (VO2-max) en verbetert het uithoudingsvermogen, waarbij u het wedstrijdtempo leert beheersen. |
| + | |
| + | De Olga Bondarenko-interval |
| + | |
| + | 1. Jog drie kilometer als warming-up. |
| + | 2. Loop 400 meter in een tempo dat twee tot drie seconden boven uw 5-kilometertempo ligt, gevolgd door 400 meter dribbelen. |
| + | 3. Doe daarna een 300 meter in uw 1500-metertempo en herstel tijdens een rustige 300 meter. |
| + | 4. Herhaal een vergelijkbare sessie over 200 meter in een iets hoger tempo. |
| + | 5. Loop 100 meter bijna op topsnelheid, gevolgd door 100 meter dribbelen. |
| + | 6. Herhaal deze serie van tweemaal 400, 300, 200 en 100 meter nog twee keer, zonder daarbij rust te nemen. |
| + | 7. Na drie series volgt een herstelpauze van vijf minuten dribbelen; herhaal de reeks, maar dan twee keer. |
| + | 8. Uitlopen: drie kilometer rustig joggen. |
| + | |
| + | Doel: u leert onder vermoeidheid een hoog tempo te lopen. Hiermee ontwikkelt u dezelfde verwoestende versnelling, die Olga Bondarenko gebruikte bij haar olympische overwinning op de 10.000 meter in 1988. |
| + | |
| + | De Lactaat Loop |
| + | |
| + | 1. Warming-up: drie kilometer joggen. |
| + | 2. Leg driemaal 300 meter af, waarbij u bijna tot het uiterste gaat, met na elke 300 meter een dribbelpauze van 100 meter. |
| + | 3. Loop een 400 meter, zes seconden sneller dan uw huidige 5-kilometertempo, gevolgd door 400 meter joggen of wandelen. |
| + | 4. Herhaal de 3 x 300 en 1 x 400 sessie. |
| + | 5. Loop drie kilometer uit. |
| + | |
| + | Lopers die per week tot minstens veertig kilometer komen, kunnen de sessie drie keer doen. Atleten die meer dan 55 kilometer per week trainen, kunnen ’De Lactaat Loop’ vier keer afwerken. |
| + | |
| + | Doel: vergroting van de anaërobe capaciteit (trainen met zuurstofschuld) en verbetering van uw 5-kilometertijd. |
| + | |
| + | De Blote Voeten Sprints |
| + | |
| + | 1. Ga naar een voetbalveld, trek uw schoenen uit en loop als warming-up twee à drie kilometer op uw blote voeten! |
| + | 2. Sprint twaalf keer maximaal 100 meter (of de lengte van een voetbalveld) en neem niet meer dan vijf tot tien seconden rust tussen de sprints. Probeer sneller te lopen dan uw tempo op de 5 kilometer. |
| + | 3. Jog drie kilometer als cooling-down. |
| + | Verhoog in een paar weken tijd het aantal van twaalf naar dertig sprints. |
| + | |
| + | Doel: de voeten en enkels worden sterker, de VO2-max wordt verhoogd en de eindsprint verbeterd. Dit was de favoriete training van Ron Clarke, de Australiër die maar liefst zeventien wereldrecords vestigde. |
| + | |
| + | De Halve Piramide |
| + | |
| + | 1. Drie kilometer warming-up in een rustig tempo. |
| + | 2. Leg 1600 meter af in een tempo van uw beste 10-kilometertijd, gevolgd door twee minuten dribbelen of wandelen. |
| + | 3. Loop nogmaals 1600 meter, maar dan zes seconden sneller, gevolgd door dezelfde pauze van twee minuten. |
| + | 4. Leg voor de derde maal 1600 meter af en voer het tempo op door nog eens zes seconden (dus twaalf seconden sneller dan het 10-kilometertempo) sneller te lopen. |
| + | 5. Uitlopen: drie kilometer joggen. |
| + | |
| + | Atleten die meer dan zestig kilometer per week lopen, kunnen nog een vierde sessie doen, waarbij het tempo vijftien seconden sneller is dan hun 10-kilometertempo. |
| + | |
| + | Doel: deze training heeft een enorm effect op de conditie. Het verbetert zowel de VO2-max als de anaërobe drempel (het moment waarop u hevig begint te verzuren), hetgeen direct in wedstrijden te merken zal zijn. |
| + | |
| + | De Afzien Methode |
| + | |
| + | 1. Jog rustig drie kilometer. |
| + | 2. Loop 800 meter in uw huidige 10-kilometertempo en dribbel daarna twee minuten als pauze. |
| + | 3. Loop 400 meter in uw 5-kilometertempo, gevolgd door een dribbelpauze van een minuut. |
| + | 4. Leg wederom 400 meter af, maar verhoog het tempo met drie seconden. |
| + | 5. Neem geen rust en loop weer een 800 meter, maar dan in het 5-kilometertempo. |
| + | |
| + | 6. Doe een dribbelpauze van vier minuten en herhaal de serie van 800-400-400-800 meter. |
| + | 7. Drie kilometer uitlopen. |
| + | |
| + | Atleten die vijftig kilometer per week lopen, moeten deze training niet meer dan twee keer in een sessie doen. Mensen die meer dan zeventig kilometer halen, kunnen een derde serie proberen. |
| + | |
| + | Doel: verbetering van de VO2-max. U leert bovendien in een wedstrijd dieper te gaan. |
| + | |
| + | De Keniaanse Slag |
| + | |
| + | 1. Loop in twee à drie kilometer (als warming-up) naar uw favoriete trainingsroute. |
| + | 2. Loop afwisselend twee minuten hard, iets langzamer dan het 10-kilometertempo, en één minuut in dribbeltempo. |
| + | 3. Verhoog in de loop van de training het tempo van de 2-minutenloopjes, totdat dit sneller is dan het 5-kilometertempo. |
| + | 4. Loop in totaal 36 minuten (twaalf series van twee minuten). |
| + | 5. Uitlopen: drie kilometer joggen. |
| + | |
| + | Doel: u loopt met meer gemak een 5- en 10-kilometerwedstrijd. |
| + | [/spoiler] |
| | | |
| [u][i]Wedstrijden en evenementen[/i][/u] | | [u][i]Wedstrijden en evenementen[/i][/u] |
− | [url=http://www.loopagenda.nl]Loopagenda.nl[/url], site met alle loopwedstrijden op een rijtje.
| |
| [url=http://www.inschrijven.nl]Inschrijven.nl[/url], inschrijven voor vrijwel elke wedstrijd kan via deze site. | | [url=http://www.inschrijven.nl]Inschrijven.nl[/url], inschrijven voor vrijwel elke wedstrijd kan via deze site. |
− | [url=http://www.uitslagen.nl]Uitslagen.nl[/url], alle wedstrijduitslagen zijn op deze site terug te vinden. | + | [url=http://www.uitslagen.nl]Uitslagen.nl[/url], alle wedstrijduitslagen zijn op deze site terug te vinden. |
| + | [url=http://www.hardloopkalender.nl]Hardloopkalender.nl[/url], agenda met veel hardloopwedstrijden en evenementen. |
| + | [url=http://www.loopjeloopje.nl]loopjeloopje.nl[/url], agenda met veel hardloopwedstrijden en evenementen. |
| + | [url=http://www.hardlopenisleuk.nl]Hardlopenisleuk.nl[/url], clinics, loopgroepen, begeleiding en sportreizen. |
| | | |
− | [u][i]Overige[/i][/u] | + | [u][i]Tools[/i][/u] |
− | [url=http://www.map24.com]map24.com[/url]., internetplattegrond weer je zeer eenvoudig afstanden kunt opmeten | + | [url=http://www.afstandmeten.nl]Afstandmeten.nl[/url], eenvoudig afstanden opmeten via de 'googlemaps' methode, erg gebruiksvriendelijk! |
− | Nog een [url=http://www.av23.nl/wedstrijden/afstandmeten.html] site[/url] waar je afstanden kan opmeten, compleet met tussentijden.
| + | [url=http://www.map24.com]map24.com[/url], internetplattegrond weer je zeer eenvoudig afstanden kunt opmeten. |
− | En nog een [url=http://www.afstandmeten.nl]site[/url], op de 'googlemaps' methode, gebruiksvriendelijk en erg handig!
| + | [url=http://www.mapmyrun.com]Map my run[/url], handige site om je routes, tijden en gehele training bij te houden. |
− | [url=http://www.mapmyrun.com/]Map my run[/url]: Heel handige site om je routes, tijden en gehele training bij te houden (gratis). | + | [url=http://www.looptijden.nl]Looptijden.nl[/url], eigen statistieken online bijhouden. |
| | | |
− | [u][i]Hardloopwinkels[/i] [/u][sub](alleen in hardlopen gespecialiseerde winkels, geen bekende nationale sportwinkels)[/sub] | + | [u][i]Hardloopwinkels[/i][/u] [sub](alleen in hardlopen gespecialiseerde winkels, geen bekende nationale sportwinkels)[/sub] |
| [url]www.run2day.nl[/url] | | [url]www.run2day.nl[/url] |
− | [url]http://www.runnersworld.nl[/url] | + | [url]www.runnersworld.nl[/url] |
− | | + | [url]www.dehardloopwinkel.nl[/url] |
− | [img]http://home.wanadoo.nl/pendo/fok/wiik.gif[/img][b] Waar wij aan meedoen/deden[/b] | + | [url]www.aartstigtersrunningshop.nl[/url] |
− | [img]http://home.wanadoo.nl/pendo/fok/hr.png[/img] | + | [url]www.hardloopaanbiedingen.nl[/url] |
− | [i][u]Dam tot dam (23-09-2007) 16.1 km:[/i][/u] | + | [url]www.pkrun.nl[/url] |
− | 1. Klapdeur: 1.13.06
| |
− | 2. Raphaelo26: 1.18.32
| |
− | 3. Ryan_atwood: 1.20.59
| |
− | 4. Mouzzer: 1.26.48
| |
− | 5. Annoh: 1.29.26
| |
− | 6. Jelle 88: 1.34.20
| |
| | | |
− | [i][u]Marathon Amsterdam (21 okt):[/u][/i] | + | [u][i]Looptechniek & methodes[/i][/u] |
− | [i]Hele marathon, 42,195 km[/i]: | + | [url]http://www.barefootrunners.org/[/url], Barefoot Runners Society |
− | Jerommeke.nl (3:15:00), Madame_Romella (4:00:00), Mister N (3:50:00)
| + | [url]http://www.posetech.com/[/url], POSE running |
− | [i]Halve marathon, 21,1 km[/i]: | + | [url]http://www.chirunning.nl/[/url], ChiRunning Nederland |
− | Annoh (2:00:00), LedZep (1:30:00), Koen_74 (1:27:00), FJD (2:15:00)
| + | [url]http://www.evolutionrunning.com/[/url], Evolution Running |
| | | |
− | [u][i]Zevenheuvelenloop, Nijmegen, 15 km (18 nov):[/i][/u] | + | [spoiler=Must read: Christopher McDougall - Born to Run] |
− | p-etr-a, LedZep (1:05), pekke.nl (1:20:00), Koen_74 (1:01:00), Wolfje, Thaleia
| + | http://www.megaupload.com/?d=IY0OYYXJ |
| + | [/spoiler] |
| | | |
− | [u][i]Rotterdam Marathon (13-04-2008)[/u][/i] | + | [b] Vorige delen[/b] |
− | [i]Hele Marathon, 42.195 km :[/i] Grumpey (3:20:00)
| |
− | [i]Halve Marathon, 21.1 km:[/i] Annoh (1:50:00 ??)
| |
| | | |
− | [img]http://www.prorun.nl/ReadFile.aspx?ContentID=28007&FileID=9490&Type=4&maxwidth=409[/img] | + | [url=http://forum.fok.nl/topicchain/1801]Topicchain[/url] |
| | | |
| [sub]Deze OP en instructies voor nieuw topic: | | [sub]Deze OP en instructies voor nieuw topic: |
| [url]http://wiki.fok.nl/index.php/OP/Amateurhardlopers[/url][/sub] | | [url]http://wiki.fok.nl/index.php/OP/Amateurhardlopers[/url][/sub] |
− | | + | [url=http://wiki.fok.nl/index.php/OP/antiwikitool][/url] |
− | [[Categorie:OP]]</pre>
| + | </pre> |
Hier de openingpost in oprichting voor het amateurhardlooptopic!
Als titel gebruiken we altijd de volgende opstelling:
Centraal topic voor amateurhardlopers, deel X
De inhoud: heb je informatie welke in de OP zal moeten staan, voeg het vooral toe!
[u][b] Centraal topic voor amateurhardlopers![/b][/u]
[img]http://www.924running.com/images/Homepage_Banner.jpg[/img]
[b] Lopers & targets[/b]
[url=http://forum.fok.nl/user/profile/137929]beertenderrr[/url]
[u]2012[/u]
10 km < 36.00
10 EM < 1:00
Halve marathon < 1:20
Marathon < 2:50
T1992
10 KM < 36:00
10 EM < 1:00
1/2M < 1:20
[url=http://forum.fok.nl/user/profile/50936]The_Hives[/url]
[u]2012[/u]
10 EM < 1:03:00
Halve Marathon <1:23:00
[u]2013[/u]
Marathon < 3:00
[url=http://forum.fok.nl/user/profile/66840]DeeBee[/url]
[u]2012[/u]
15 km < 1:00
PR halve marathon verder aanscherpen
Marathon (finishen)
[url=http://forum.fok.nl/user/profile/149550]knnth[/url]
[u]2012[/u]
5k < 19.45
10k < 42.00
[url=http://forum.fok.nl/user/profile/210227]rechtsedirecte[/url]
[u]2012[/u]
Halve marathon weg < 1:40
Halve marathon trail < 2:00
[url=http://forum.fok.nl/user/profile/85618]No-P[/url]
[u]2012[/u]
10k < 40.00
15k < 1:00
[url=http://forum.fok.nl/user/profile/78654]Viking84[/url]
[u]2012[/u]
Halve marathon
[url=http://forum.fok.nl/user/profile/34586]kepler[/url]
[u]2012[/u]
10k < 40.00
21k < 1:28
[url=http://forum.fok.nl/user/profile/227058]TvhN[/url]
[u]2012[/u]
5k < 20.00
4Mijl < 26.00
10k < 42.00
[url=http://forum.fok.nl/user/profile/187069]slacker_nl[/url]
[u]2012[/u]
Verbeteren van PR's:
5km: < 0:24:44
7km: < 0:39:55
10km: < 0:56:14
21km: < 2:11:06
Dam tot Damloop: 1:36:34
Trail runs in Dortmund lopen..
[url=http://forum.fok.nl/user/profile/308468]T1992[/url]
[u]2012:[/u]
10K: <36:00
[u]2013:[/u]
10K: <35:00
10EM: <:58:00
1/2M: <1:17
[url=http://forum.fok.nl/user/profile/236410]MaleDuck[/url]
[u]2012:[/u]
5K: <18:00
10K < 42:00
[b] Behaalde prestaties[/b]
[i][url=http://www.damloop.nl/]Dam tot Damloop[/url], 27e editie, 18 september 2011, 10 EM (16.1 km)[/i]
[img]http://www.avaalsmeer.nl/Nieuws/Damloop-2011-banner.JPG[/img]
beertenderrr: 1:03.22
The_Hives: 1:05.08
DeeBee: 1:07.49
knnth: 1:16.16
[b] Persoonlijke Records:[/b]
[img]http://banablue.heliohost.org/fokpr.php[/img]
[sub]Jezelf en/of een PR toevoegen? Dit kan [url=http://spreadsheets.google.com/ccc?key=0Avu1q3KTjCiGdE51eHc0UkhmVnExUlUxWjJkSW0tUGc&hl=en]hier[/url].
[/sub]
[b] Links[/b]
[u][i]Trainingschema's en info[/i][/u]
[url=http://www.runnersweb.nl]Runnersweb.nl[/url], site met beginnerstrainingen, schema's, rekenprogramma's en algemene traininginfo
[url=http://www.myasics.nl]myAsics.nl[/url], een handige site waar je trainingsschema's kunt samenstellen specifiek voor jezelf.
[url=http://www.prorun.nl]Prorun.nl[/url], site met columns, algemene info, gezondheid, loopverhalen en meer.
[url=http://www.hardloopschema.nl]Hardloopschema.nl[/url], de naam zegt het al.
[url=http://www.runinfo.nl]runinfo.nl[/url], een uitgebreide en overzichtelijke site met veel informatie.
[url=www.blessureaanwijzer.nl/hier_doet_het_pijn.htm]Blessure-aanwijzer[/url], doe-het-zelf blessure indicatie.
[spoiler=Interval inspiratie]
De Variabele Interval Tempo (VIT)-training
1. Jog rustig drie kilometer als warming-up.
2. Loop 400 meter in marathontempo (als u nooit een marathon heeft gelopen, vermenigvuldig dan uw 10-kilometertijd met 4,6).
3. Rust niet uit na deze 400 meter, maar loop wederom een 400 meter in het tempo van uw huidige 5 kilometer.
4. Wissel deze tempo?s steeds met elkaar af, zonder rust te nemen, totdat u in totaal zes keer 400 meter heeft gelopen.
5. Herstel met een dribbelpauze van vier minuten.
6. Herhaal de sessie van zes keer 400 meter nog een keer.
7. Loop drie kilometer uit in dribbeltempo.
Atleten die meer dan zeventig kilometer per week afleggen, kunnen een derde sessie proberen.
Doel: deze sessie verhoogt het maximale zuurstofopnamevermogen (VO2-max) en verbetert het uithoudingsvermogen, waarbij u het wedstrijdtempo leert beheersen.
De Olga Bondarenko-interval
1. Jog drie kilometer als warming-up.
2. Loop 400 meter in een tempo dat twee tot drie seconden boven uw 5-kilometertempo ligt, gevolgd door 400 meter dribbelen.
3. Doe daarna een 300 meter in uw 1500-metertempo en herstel tijdens een rustige 300 meter.
4. Herhaal een vergelijkbare sessie over 200 meter in een iets hoger tempo.
5. Loop 100 meter bijna op topsnelheid, gevolgd door 100 meter dribbelen.
6. Herhaal deze serie van tweemaal 400, 300, 200 en 100 meter nog twee keer, zonder daarbij rust te nemen.
7. Na drie series volgt een herstelpauze van vijf minuten dribbelen; herhaal de reeks, maar dan twee keer.
8. Uitlopen: drie kilometer rustig joggen.
Doel: u leert onder vermoeidheid een hoog tempo te lopen. Hiermee ontwikkelt u dezelfde verwoestende versnelling, die Olga Bondarenko gebruikte bij haar olympische overwinning op de 10.000 meter in 1988.
De Lactaat Loop
1. Warming-up: drie kilometer joggen.
2. Leg driemaal 300 meter af, waarbij u bijna tot het uiterste gaat, met na elke 300 meter een dribbelpauze van 100 meter.
3. Loop een 400 meter, zes seconden sneller dan uw huidige 5-kilometertempo, gevolgd door 400 meter joggen of wandelen.
4. Herhaal de 3 x 300 en 1 x 400 sessie.
5. Loop drie kilometer uit.
Lopers die per week tot minstens veertig kilometer komen, kunnen de sessie drie keer doen. Atleten die meer dan 55 kilometer per week trainen, kunnen ’De Lactaat Loop’ vier keer afwerken.
Doel: vergroting van de anaërobe capaciteit (trainen met zuurstofschuld) en verbetering van uw 5-kilometertijd.
De Blote Voeten Sprints
1. Ga naar een voetbalveld, trek uw schoenen uit en loop als warming-up twee à drie kilometer op uw blote voeten!
2. Sprint twaalf keer maximaal 100 meter (of de lengte van een voetbalveld) en neem niet meer dan vijf tot tien seconden rust tussen de sprints. Probeer sneller te lopen dan uw tempo op de 5 kilometer.
3. Jog drie kilometer als cooling-down.
Verhoog in een paar weken tijd het aantal van twaalf naar dertig sprints.
Doel: de voeten en enkels worden sterker, de VO2-max wordt verhoogd en de eindsprint verbeterd. Dit was de favoriete training van Ron Clarke, de Australiër die maar liefst zeventien wereldrecords vestigde.
De Halve Piramide
1. Drie kilometer warming-up in een rustig tempo.
2. Leg 1600 meter af in een tempo van uw beste 10-kilometertijd, gevolgd door twee minuten dribbelen of wandelen.
3. Loop nogmaals 1600 meter, maar dan zes seconden sneller, gevolgd door dezelfde pauze van twee minuten.
4. Leg voor de derde maal 1600 meter af en voer het tempo op door nog eens zes seconden (dus twaalf seconden sneller dan het 10-kilometertempo) sneller te lopen.
5. Uitlopen: drie kilometer joggen.
Atleten die meer dan zestig kilometer per week lopen, kunnen nog een vierde sessie doen, waarbij het tempo vijftien seconden sneller is dan hun 10-kilometertempo.
Doel: deze training heeft een enorm effect op de conditie. Het verbetert zowel de VO2-max als de anaërobe drempel (het moment waarop u hevig begint te verzuren), hetgeen direct in wedstrijden te merken zal zijn.
De Afzien Methode
1. Jog rustig drie kilometer.
2. Loop 800 meter in uw huidige 10-kilometertempo en dribbel daarna twee minuten als pauze.
3. Loop 400 meter in uw 5-kilometertempo, gevolgd door een dribbelpauze van een minuut.
4. Leg wederom 400 meter af, maar verhoog het tempo met drie seconden.
5. Neem geen rust en loop weer een 800 meter, maar dan in het 5-kilometertempo.
6. Doe een dribbelpauze van vier minuten en herhaal de serie van 800-400-400-800 meter.
7. Drie kilometer uitlopen.
Atleten die vijftig kilometer per week lopen, moeten deze training niet meer dan twee keer in een sessie doen. Mensen die meer dan zeventig kilometer halen, kunnen een derde serie proberen.
Doel: verbetering van de VO2-max. U leert bovendien in een wedstrijd dieper te gaan.
De Keniaanse Slag
1. Loop in twee à drie kilometer (als warming-up) naar uw favoriete trainingsroute.
2. Loop afwisselend twee minuten hard, iets langzamer dan het 10-kilometertempo, en één minuut in dribbeltempo.
3. Verhoog in de loop van de training het tempo van de 2-minutenloopjes, totdat dit sneller is dan het 5-kilometertempo.
4. Loop in totaal 36 minuten (twaalf series van twee minuten).
5. Uitlopen: drie kilometer joggen.
Doel: u loopt met meer gemak een 5- en 10-kilometerwedstrijd.
[/spoiler]
[u][i]Wedstrijden en evenementen[/i][/u]
[url=http://www.inschrijven.nl]Inschrijven.nl[/url], inschrijven voor vrijwel elke wedstrijd kan via deze site.
[url=http://www.uitslagen.nl]Uitslagen.nl[/url], alle wedstrijduitslagen zijn op deze site terug te vinden.
[url=http://www.hardloopkalender.nl]Hardloopkalender.nl[/url], agenda met veel hardloopwedstrijden en evenementen.
[url=http://www.loopjeloopje.nl]loopjeloopje.nl[/url], agenda met veel hardloopwedstrijden en evenementen.
[url=http://www.hardlopenisleuk.nl]Hardlopenisleuk.nl[/url], clinics, loopgroepen, begeleiding en sportreizen.
[u][i]Tools[/i][/u]
[url=http://www.afstandmeten.nl]Afstandmeten.nl[/url], eenvoudig afstanden opmeten via de 'googlemaps' methode, erg gebruiksvriendelijk!
[url=http://www.map24.com]map24.com[/url], internetplattegrond weer je zeer eenvoudig afstanden kunt opmeten.
[url=http://www.mapmyrun.com]Map my run[/url], handige site om je routes, tijden en gehele training bij te houden.
[url=http://www.looptijden.nl]Looptijden.nl[/url], eigen statistieken online bijhouden.
[u][i]Hardloopwinkels[/i][/u] [sub](alleen in hardlopen gespecialiseerde winkels, geen bekende nationale sportwinkels)[/sub]
[url]www.run2day.nl[/url]
[url]www.runnersworld.nl[/url]
[url]www.dehardloopwinkel.nl[/url]
[url]www.aartstigtersrunningshop.nl[/url]
[url]www.hardloopaanbiedingen.nl[/url]
[url]www.pkrun.nl[/url]
[u][i]Looptechniek & methodes[/i][/u]
[url]http://www.barefootrunners.org/[/url], Barefoot Runners Society
[url]http://www.posetech.com/[/url], POSE running
[url]http://www.chirunning.nl/[/url], ChiRunning Nederland
[url]http://www.evolutionrunning.com/[/url], Evolution Running
[spoiler=Must read: Christopher McDougall - Born to Run]
http://www.megaupload.com/?d=IY0OYYXJ
[/spoiler]
[b] Vorige delen[/b]
[url=http://forum.fok.nl/topicchain/1801]Topicchain[/url]
[sub]Deze OP en instructies voor nieuw topic:
[url]http://wiki.fok.nl/index.php/OP/Amateurhardlopers[/url][/sub]
[url=http://wiki.fok.nl/index.php/OP/antiwikitool][/url]