{"id":44230,"date":"2023-04-17T22:27:38","date_gmt":"2023-04-17T20:27:38","guid":{"rendered":"https:\/\/contentful.lepape.com\/tips-marathon-plan-training-vma\/"},"modified":"2023-04-17T22:27:38","modified_gmt":"2023-04-17T20:27:38","slug":"tips-marathon-plan-training-vma","status":"publish","type":"page","link":"https:\/\/contentful.lepape.com\/be\/tips-marathon-plan-training-vma\/","title":{"rendered":"Marathon &#8211; Het trainingsplan"},"content":{"rendered":"<section id=\"\" class=\"section vc_custom_1752734232609  \"><div class=\"container-fluid\"><div class=\"row\"><div class=\"col-sm-12\"><div class=\"banner-text mb-8\" style=\"background-color: #dd9933;\" x-component=\"BannerText\" x-container=\"false\" x-data='{&quot;background_color&quot;:&quot;#dd9933&quot;,&quot;image_position&quot;:&quot;right&quot;,&quot;tags&quot;:&quot;H1&quot;,&quot;title&quot;:&quot;Marathon - Trainingsplan&quot;,&quot;subtitle&quot;:&quot;&quot;,&quot;image&quot;:{&quot;url&quot;:&quot;https:\/\/assets.lepape.com\/2023\/01\/banner_plan.jpg&quot;,&quot;alt&quot;:&quot;&quot;},&quot;content&quot;:{&quot;text&quot;:&quot;&quot;,&quot;position&quot;:&quot;middle&quot;,&quot;color&quot;:&quot;#111111&quot;},&quot;button&quot;:{&quot;label&quot;:&quot;&quot;,&quot;link&quot;:&quot;&quot;,&quot;is_contact_form&quot;:false,&quot;contact_form_type&quot;:null,&quot;class&quot;:&quot;&quot;}}'><div class=\"banner right\">\n\t\t\t        <img decoding=\"async\" src=\"https:\/\/assets.lepape.com\/2023\/01\/banner_plan.jpg\" class=\"img-responsive\" alt=\"\"><\/div>\n\t\t\t    <div class=\"wrapper\">\n\t\t\t        <div class=\"wrapper-content container\">\n\t\t\t            <div class=\"row\">\n\t\t\t                <div class=\"col-lg-6 \" >\n\t\t\t                    <div class=\"content middle vc_custom_1752734134939 vc_custom_1752734134938 vc_custom_1752734134937\" style=\"color:#111111;\">\n\t\t\t                    <H1>Marathon - Trainingsplan<\/H1><p><b><\/b><\/p><p class=\"content-wrapper\"><\/p><\/div><\/div><\/div><\/div><\/div><\/div><style>.banner-text .wrapper .wrapper-content .row div[class^=\"col-\"] .content a{ color:#111111; border-color:#111111;}\n            .banner-text .wrapper .wrapper-content .row div[class^=\"col-\"] .content a:hover{ background-color:#111111; color:#dd9933!important; border-color:#111111!important;}\n            .vc_custom_1752734134939{margin-top: 20px !important;margin-bottom: 20px !important;padding-right: 12px !important;padding-left: 12px !important;}\n@media (min-width: 576px) {.vc_custom_1752734134938{margin-top: 0px !important;margin-right: 0px !important;margin-bottom: 0px !important;margin-left: 0px !important;padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}}\n@media (min-width: 992px) {.vc_custom_1752734134937{margin-top: 0px !important;margin-right: 0px !important;margin-bottom: 0px !important;margin-left: 0px !important;padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}}\n<\/style><\/div><\/div><\/div><\/section><style>.vc_custom_1752734232609{margin-top: 0px !important;margin-right: 0px !important;margin-bottom: 0px !important;margin-left: 0px !important;padding-top: 0px !important;padding-bottom: 0px !important;}@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {}<\/style><section id=\"\" class=\"section vc_custom_1752734299244  \"><div class=\"container-fluid\"><div class=\"row\"><div class=\"col-sm-12\">\n\t\t\t<div class=\"breadcrumbs\" x-component=\"Breadcrumbs\" x-container=\"false\" x-data='[&quot;Home&quot;,&quot;Marathon trainingsplan&quot;]'>\n                <ul class=\"items\">\n                    <li class=\"item home\">\n                        <a href=\"{{store url='\/'}}\" title=\"Go to the home page\">Home<\/a>\n                    <\/li>\n                    <li class=\"item cms_page\">\n                        <strong>Marathon trainingsplan<\/strong>\n                    <\/li>\n                <\/ul>\n            <\/div><\/div><\/div><\/div><\/section><style>.vc_custom_1752734299244{margin-top: 0px !important;margin-right: 0px !important;margin-bottom: 0px !important;margin-left: 0px !important;padding-top: 0px !important;padding-bottom: 0px !important;}@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {}<\/style><section id=\"\" class=\"section   vc_custom_1681767110216\"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-2\"><\/div><div class=\"col-sm-8\">\n\t<div class=\"content_element \"  x-component=\"TextBloc\" x-container=\"false\" x-data='{&quot;content&quot;:&quot;Het is niet eenvoudig om een marathontrainingsplan te vinden dat is afgestemd op jouw doelen. Tussen de begrippen VMA, hartslag, snelheid, FMC&amp;#8230; kun je snel verdwalen en in een overdaad aan informatie terechtkomen, zonder dat het echt nuttig is.&lt;\/p&gt;\\n&lt;p&gt;Een geoptimaliseerd marathontrainingsplan moet :&lt;\/p&gt;\\n&lt;ul&gt;\\n&lt;li&gt;duidelijk zijn&lt;\/li&gt;\\n&lt;li&gt;reageren op uw vragen en behoeften&lt;\/li&gt;\\n&lt;li&gt;niet onoverkomelijk lijken&lt;\/li&gt;\\n&lt;\/ul&gt;\\n&lt;p&gt;Je voorbereiden op een marathon en 42 kilometer hardlopen is een oefening die niemand emotioneel en vooral fysiek onverschillig laat. Je voorbereiding moet goed doordacht zijn, rigoureus en geoptimaliseerd op basis van de doelen die je jezelf hebt gesteld, of je nu een marathon wilt lopen in 5,5 uur, 4,5 uur of minder dan 3 uur.  &quot;}'>\n\t\t<div class=\"wrapper\">\n\t\t\t<p>Het is niet eenvoudig om een marathontrainingsplan te vinden dat is afgestemd op jouw doelen. Tussen de begrippen VMA, hartslag, snelheid, FMC&#8230; kun je snel verdwalen en in een overdaad aan informatie terechtkomen, zonder dat het echt nuttig is.<\/p>\n<p>Een geoptimaliseerd marathontrainingsplan moet :<\/p>\n<ul>\n<li>duidelijk zijn<\/li>\n<li>reageren op uw vragen en behoeften<\/li>\n<li>niet onoverkomelijk lijken<\/li>\n<\/ul>\n<p>Je voorbereiden op een marathon en 42 kilometer hardlopen is een oefening die niemand emotioneel en vooral fysiek onverschillig laat. Je voorbereiding moet goed doordacht zijn, rigoureus en geoptimaliseerd op basis van de doelen die je jezelf hebt gesteld, of je nu een marathon wilt lopen in 5,5 uur, 4,5 uur of minder dan 3 uur.  <\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><div class=\"col-sm-2\"><\/div><\/div><\/div><\/section><style>@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {.vc_custom_1681767110216{padding-top: 100px !important;padding-bottom: 100px !important;}}<\/style><section id=\"\" class=\"section   \"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-2\"><\/div><div class=\"col-sm-8\">\n\t<div class=\"content_element \"  x-component=\"TextBloc\" x-container=\"false\" x-data='{&quot;content&quot;:&quot;&lt;\/p&gt;\\n&lt;h2&gt;Welk trainingsplan moet ik kiezen voor een marathon?&lt;\/h2&gt;\\n&lt;p&gt;Het is dan ook geen verrassing dat het trainingsplan de basis vormt voor alle marathoners en halve marathonlopers. Om de race van 42,195 kilometer zonder indigestie te doorstaan, kun je het beste je hardlooptraining van tevoren rationaliseren en het onverwachte vermijden. Consistentie en progressiviteit bouwen een solide basis voor de marathondag. Een goed trainingsplan is daarom eerst en vooral een plan dat overeenkomt met het profiel van elke weg- of trailloper. Je evolueert niet op dezelfde manier, of je nu een regelmatige, occasionele of beginnende loper bent. Dit uitgangspunt leidt tot drie &lt;a href=\\&quot;#\\&quot;&gt;&lt;u&gt;soorten marathontrainingsplannen:&lt;\/u&gt;&lt;\/a&gt;&quot;}'>\n\t\t<div class=\"wrapper\">\n\t\t\t<h2>Welk trainingsplan moet ik kiezen voor een marathon?<\/h2>\n<p>Het is dan ook geen verrassing dat het trainingsplan de basis vormt voor alle marathoners en halve marathonlopers. Om de race van 42,195 kilometer zonder indigestie te doorstaan, kun je het beste je hardlooptraining van tevoren rationaliseren en het onverwachte vermijden. Consistentie en progressiviteit bouwen een solide basis voor de marathondag. Een goed trainingsplan is daarom eerst en vooral een plan dat overeenkomt met het profiel van elke weg- of trailloper. Je evolueert niet op dezelfde manier, of je nu een regelmatige, occasionele of beginnende loper bent. Dit uitgangspunt leidt tot drie <a href=\"#\"><u>soorten marathontrainingsplannen:<\/u><\/a><\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><div class=\"col-sm-2\"><\/div><\/div><\/div><\/section><style>@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {}<\/style><section id=\"\" class=\"section   vc_custom_1681768055821\"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-2\"><\/div><div class=\"col-sm-8\">\n\t<div class=\"content_element \"  x-component=\"TextBloc\" x-container=\"false\" x-data='{&quot;content&quot;:&quot;&lt;\/p&gt;\\n&lt;h3&gt;Trainingsplannen gebaseerd op VMA (maximale aerobe snelheid)&lt;\/h3&gt;\\n&lt;p&gt;&quot;}'>\n\t\t<div class=\"wrapper\">\n\t\t\t<h3>Trainingsplannen gebaseerd op VMA (maximale aerobe snelheid)<\/h3>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><div class=\"col-sm-2\"><\/div><\/div><\/div><\/section><style>@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {.vc_custom_1681768055821{padding-top: 60px !important;}}<\/style><section id=\"\" class=\"section   \"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-12\"><div class=\"flexible-blocks\" x-component=\"FlexibleBlocks\" x-container=\"false\"  x-data='{&quot;layout&quot;:&quot;three&quot;,&quot;columns&quot;:[{&quot;rows&quot;:[{&quot;background_color&quot;:&quot;#7c90db&quot;,&quot;color&quot;:&quot;#ffffff&quot;,&quot;title&quot;:&quot;Qu\\u2019est-ce que la VMA ?&quot;,&quot;description&quot;:&quot;En physiologie, la VMA ou Vitesse Maximale A\\u00e9robie correspond \\u00e0 la vitesse o\\u00f9 l\\u2019athl\\u00e8te consomme le maximum d\\u2019oxyg\\u00e8ne que son corps peut ing\\u00e9rer. La consommation maximale d\\u2019oxyg\\u00e8ne ou VO2 Max est donc atteinte en VMA, seuil qu\\u2019il est seulement possible de tenir environ 5 \\u00e0 6 minutes.&quot;,&quot;button&quot;:{&quot;label&quot;:&quot;&quot;,&quot;url&quot;:&quot;&quot;},&quot;img&quot;:{&quot;url&quot;:&quot;https:\/\/assets.lepape.com\/2023\/04\/Vignette_VMA_664x520.png&quot;,&quot;alt&quot;:&quot;Qu\\u2019est-ce que la VMA ?&quot;}}]},{&quot;rows&quot;:[{&quot;background_color&quot;:&quot;#eeeeee&quot;,&quot;color&quot;:&quot;#111111&quot;,&quot;title&quot;:&quot;Comment calculer sa VMA ?&quot;,&quot;description&quot;:&quot;Pour calculer sa VMA, il convient d\\u2019effectuer un test sp\\u00e9cifique de pr\\u00e9f\\u00e9rence sur piste. La m\\u00e9thode la plus simple consiste \\u00e0 courir au maximum de ses capacit\\u00e9s sur 6 minutes. La moyenne obtenue en Km\/h fera office de VMA. Pour en savoir plus sur les m\\u00e9thodes de tests et de calculs, rendez-vous sur Lepape.info.&quot;,&quot;button&quot;:{&quot;label&quot;:&quot;Tout savoir sur la VMA&quot;,&quot;url&quot;:&quot;https:\/\/www.lepape-info.com\/entrainement\/entrainement-running\/progresser\/coureurs-reguliers-et-confirmes-developpez-votre-vma-pour-progresser\/&quot;}},{&quot;background_color&quot;:&quot;#eeeeee&quot;,&quot;color&quot;:&quot;#111111&quot;,&quot;title&quot;:&quot;Pourquoi connaitre sa VMA est essentielle dans un plan d\\u2019entrainement ?&quot;,&quot;description&quot;:&quot;Connaitre sa VMA permet de g\\u00e9rer ses allures, calibrer ses efforts en fonction de ses capacit\\u00e9s et respecter les allures les plus propices pour finir un marathon dans les temps esp\\u00e9r\\u00e9s. La VMA, c\\u2019est la base de travail de la majorit\\u00e9 des coureurs !&quot;,&quot;button&quot;:{&quot;label&quot;:&quot;&quot;,&quot;url&quot;:&quot;&quot;}}]}]}'>\n                    <div class=\"columns\">\n                        <div class=\"column\">\n                            <div class=\"item-detail mb-20-xs mb-0-lg\"  style=\"height: 100%; background-color: #7c90db\">\n                                <div class=\"item-content\" style=\"color:#ffffff\">\n                                    <h4>Qu\u2019est-ce que la VMA ?<\/h4>\n                                    <p>En physiologie, la VMA ou Vitesse Maximale A\u00e9robie correspond \u00e0 la vitesse o\u00f9 l\u2019athl\u00e8te consomme le maximum d\u2019oxyg\u00e8ne que son corps peut ing\u00e9rer. La consommation maximale d\u2019oxyg\u00e8ne ou VO2 Max est donc atteinte en VMA, seuil qu\u2019il est seulement possible de tenir environ 5 \u00e0 6 minutes.<\/p><\/div>\n                                <figure>\n                                    <img decoding=\"async\" src=\"https:\/\/assets.lepape.com\/2023\/04\/Vignette_VMA_664x520.png\" alt=\"Qu\u2019est-ce que la VMA ?\">\n                                <\/figure>\n                            <\/div>\n                        <\/div>\n                        <div class=\"column\">\n                            <div class=\"item-detail mb-20-xs mb-0-lg\"  style=\"height: 100%; background-color: #eeeeee\">\n                                <div class=\"item-content\" style=\"color:#111111\">\n                                    <h4>Comment calculer sa VMA ?<\/h4>\n                                    <p>Pour calculer sa VMA, il convient d\u2019effectuer un test sp\u00e9cifique de pr\u00e9f\u00e9rence sur piste. La m\u00e9thode la plus simple consiste \u00e0 courir au maximum de ses capacit\u00e9s sur 6 minutes. La moyenne obtenue en Km\/h fera office de VMA. Pour en savoir plus sur les m\u00e9thodes de tests et de calculs, rendez-vous sur Lepape.info.<\/p><a href=\"https:\/\/www.lepape-info.com\/entrainement\/entrainement-running\/progresser\/coureurs-reguliers-et-confirmes-developpez-votre-vma-pour-progresser\/\" class=\"btn btn-blank bloc2\" style=\"color:#111111; border-color:#111111\">Tout savoir sur la VMA<\/a><\/div>\n                        <\/div>\n                            <div class=\"item-detail mb-20-xs mb-0-lg mt-20-sm\"  x-component=\"FlexibleItem\" x-container=\"false\"  x-data='null' style=\"height: 100%; background-color: #eeeeee\">\n                                <div class=\"item-content\" style=\"color:#111111\">\n                                    <h4>Pourquoi connaitre sa VMA est essentielle dans un plan d\u2019entrainement ?<\/h4>\n                                    <p>Connaitre sa VMA permet de g\u00e9rer ses allures, calibrer ses efforts en fonction de ses capacit\u00e9s et respecter les allures les plus propices pour finir un marathon dans les temps esp\u00e9r\u00e9s. La VMA, c\u2019est la base de travail de la majorit\u00e9 des coureurs !<\/p><\/div>\n                        <\/div>\n                        <\/div>\n                    <\/div>\n                <\/div><style>.flexible-blocks .columns .column .item-detail a.btn.bloc1{ color:#ffffff; border-color:#ffffff;}\n            .flexible-blocks .columns .column .item-detail a.btn.bloc1:hover{ background-color:#ffffff; color:#7c90db!important; border-color:#ffffff!important;}\n            .flexible-blocks .columns .column .item-detail a.btn.bloc2{ color:#111111; border-color:#111111;}\n            .flexible-blocks .columns .column .item-detail a.btn.bloc2:hover{ background-color:#111111; color:#eeeeee!important; border-color:#111111!important;}\n            .flexible-blocks .columns .column .item-detail a.btn.bloc3{ color:#111111; border-color:#111111;}\n            .flexible-blocks .columns .column .item-detail a.btn.bloc3:hover{ background-color:#111111; color:#eeeeee!important; border-color:#111111!important;}\n            @media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {}<\/style><\/div><\/div><\/div><\/section><style>@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {}<\/style><section id=\"\" class=\"section   vc_custom_1681768063354\"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-2\"><\/div><div class=\"col-sm-8\">\n\t<div class=\"content_element \"  x-component=\"TextBloc\" x-container=\"false\" x-data='{&quot;content&quot;:&quot;&lt;\/p&gt;\\n&lt;h3&gt;Trainingsplannen gebaseerd op maximale hartslag (MHR)&lt;\/h3&gt;\\n&lt;p&gt;&quot;}'>\n\t\t<div class=\"wrapper\">\n\t\t\t<h3>Trainingsplannen gebaseerd op maximale hartslag (MHR)<\/h3>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><div class=\"col-sm-2\"><\/div><\/div><\/div><\/section><style>@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {.vc_custom_1681768063354{padding-top: 60px !important;}}<\/style><section id=\"\" class=\"section   \"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-12\"><div class=\"flexible-blocks\" x-component=\"FlexibleBlocks\" x-container=\"false\"  x-data='{&quot;layout&quot;:&quot;two&quot;,&quot;columns&quot;:[{&quot;rows&quot;:[{&quot;background_color&quot;:&quot;#7c90db&quot;,&quot;color&quot;:&quot;#ffffff&quot;,&quot;title&quot;:&quot;Qu\\u2019est-ce que la fr\\u00e9quence cardiaque maximale ?&quot;,&quot;description&quot;:&quot;La fr\\u00e9quence cardiaque maximale ou FCM est un facteur physiologique important dans le cadre d\\u2019un entrainement pour un marathon. C\\u2019est le nombre de battements atteint par votre c\\u0153ur \\u00e0 intensit\\u00e9 maximale. Au m\\u00eame titre que la VMA, la FCM permet d\\u2019int\\u00e9grer des exercices sp\\u00e9cifiques \\u00e0 l\\u2019entrainement en fonction de cette valeur et ainsi progresser plus rapidement.&quot;,&quot;button&quot;:{&quot;label&quot;:&quot;&quot;,&quot;url&quot;:&quot;&quot;},&quot;img&quot;:{&quot;url&quot;:false,&quot;alt&quot;:&quot;Qu\\u2019est-ce que la fr\\u00e9quence cardiaque maximale ?&quot;}}]},{&quot;rows&quot;:[{&quot;background_color&quot;:&quot;#eeeeee&quot;,&quot;color&quot;:&quot;#111111&quot;,&quot;title&quot;:&quot;Comment calculer sa fr\\u00e9quence cardiaque maximale ?&quot;,&quot;description&quot;:&quot;Pour calculer sa FCM, une ceinture de fr\\u00e9quence cardiaque fiable est n\\u00e9cessaire. A d\\u00e9faut, la formule de calcul suivante donne une indication approximative : FC max = 220 \\u2013 votre \\u00e2ge.&quot;,&quot;button&quot;:{&quot;label&quot;:&quot;&quot;,&quot;url&quot;:&quot;&quot;}}]}]}'>\n                    <div class=\"columns\">\n                        <div class=\"column\">\n                            <div class=\"item-detail mb-20-xs mb-0-lg\" style=\"height: 100%; background-color: #7c90db\">\n                                <div class=\"item-content\" style=\"color:#ffffff\">\n                                    <h4>Qu\u2019est-ce que la fr\u00e9quence cardiaque maximale ?<\/h4>\n                                    <p>La fr\u00e9quence cardiaque maximale ou FCM est un facteur physiologique important dans le cadre d\u2019un entrainement pour un marathon. C\u2019est le nombre de battements atteint par votre c\u0153ur \u00e0 intensit\u00e9 maximale. Au m\u00eame titre que la VMA, la FCM permet d\u2019int\u00e9grer des exercices sp\u00e9cifiques \u00e0 l\u2019entrainement en fonction de cette valeur et ainsi progresser plus rapidement.<\/p><\/div>\n                        <\/div>\n                        <\/div>\n                        <div class=\"column\">\n                            <div class=\"item-detail mb-20-xs mb-0-lg\" style=\"height: 100%; background-color: #eeeeee\">\n                                <div class=\"item-content\" style=\"color:#111111\">\n                                    <h4>Comment calculer sa fr\u00e9quence cardiaque maximale ?<\/h4>\n                                    <p>Pour calculer sa FCM, une ceinture de fr\u00e9quence cardiaque fiable est n\u00e9cessaire. A d\u00e9faut, la formule de calcul suivante donne une indication approximative : FC max = 220 \u2013 votre \u00e2ge.<\/p><\/div>\n                        <\/div>\n                        <\/div>\n                    <\/div>\n                <\/div><style>.flexible-blocks .columns .column .item-detail a.btn.bloc1{ color:#ffffff; border-color:#ffffff;}\n            .flexible-blocks .columns .column .item-detail a.btn.bloc1:hover{ background-color:#ffffff; color:#7c90db!important; border-color:#ffffff!important;}\n            .flexible-blocks .columns .column .item-detail a.btn.bloc2{ color:#111111; border-color:#111111;}\n            .flexible-blocks .columns .column .item-detail a.btn.bloc2:hover{ background-color:#111111; color:#eeeeee!important; border-color:#111111!important;}\n            .flexible-blocks .columns .column .item-detail a.btn.bloc3{ color:#111111; border-color:#111111;}\n            .flexible-blocks .columns .column .item-detail a.btn.bloc3:hover{ background-color:#111111; color:#ffffff!important; border-color:#111111!important;}\n            @media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {}<\/style><\/div><\/div><\/div><\/section><style>@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {}<\/style><section id=\"\" class=\"section   vc_custom_1681768068822\"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-2\"><\/div><div class=\"col-sm-8\">\n\t<div class=\"content_element \"  x-component=\"TextBloc\" x-container=\"false\" x-data='{&quot;content&quot;:&quot;&lt;\/p&gt;\\n&lt;h3&gt;Op snelheid gebaseerde trainingsplannen&lt;\/h3&gt;\\n&lt;p&gt;&quot;}'>\n\t\t<div class=\"wrapper\">\n\t\t\t<h3>Op snelheid gebaseerde trainingsplannen<\/h3>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><div class=\"col-sm-2\"><\/div><\/div><\/div><\/section><style>@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {.vc_custom_1681768068822{padding-top: 60px !important;}}<\/style><section id=\"\" class=\"section   vc_custom_1681768068822\"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-6\"><img decoding=\"async\" x-component=\"SingleImage\" x-container=\"false\"  x-data='{&quot;url&quot;:&quot;https:\/\/assets.lepape.com\/2025\/07\/Vignette_Vitesse_778x500-1.png&quot;}'width=\"703\" height=\"359\" src=\"https:\/\/assets.lepape.com\/2025\/07\/Vignette_Vitesse_778x500-1.png\" class=\"img-responsive mx-auto mb-4 attachment-large\" alt=\"marathon\" title=\"Vignette_Vitesse_778x500 (1)\" srcset=\"https:\/\/assets.lepape.com\/2025\/07\/Vignette_Vitesse_778x500-1.png 703w, https:\/\/assets.lepape.com\/2025\/07\/Vignette_Vitesse_778x500-1-300x153.png 300w\" sizes=\"(max-width: 703px) 100vw, 703px\" \/><\/div><div class=\"col-sm-6\">\n\t<div class=\"content_element \"  x-component=\"TextBloc\" x-container=\"false\" x-data='{&quot;content&quot;:&quot;&lt;\/p&gt;\\n&lt;h4&gt;Snelheid&lt;\/h4&gt;\\n&lt;p&gt;Dit type training vergeet de fysiologische factoren om de tempo&amp;#8217;s te kalibreren en te beheren. Het doel is om te trainen in streefsnelheidszones volgens uw tijdsdoel. Dit is meestal voorbehouden aan eliterenners die hun fysieke gegevens perfect kennen.&quot;}'>\n\t\t<div class=\"wrapper\">\n\t\t\t<h4>Snelheid<\/h4>\n<p>Dit type training vergeet de fysiologische factoren om de tempo&#8217;s te kalibreren en te beheren. Het doel is om te trainen in streefsnelheidszones volgens uw tijdsdoel. Dit is meestal voorbehouden aan eliterenners die hun fysieke gegevens perfect kennen.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/section><style>@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {.vc_custom_1681768068822{padding-top: 60px !important;}}<\/style><section id=\"\" class=\"section   vc_custom_1681768068822\"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-2\"><\/div><div class=\"col-sm-8\">\n\t<div class=\"content_element \"  x-component=\"TextBloc\" x-container=\"false\" x-data='{&quot;content&quot;:&quot;&lt;\/p&gt;\\n&lt;h2&gt;Onze mening&lt;\/h2&gt;\\n&lt;p&gt;Ongeacht uw niveau adviseren wij u te kiezen voor een programma op basis van VMA. De maximale hartslag is een echte referentiefactor, maar kan ook worden gebruikt om uw training te sturen.&quot;}'>\n\t\t<div class=\"wrapper\">\n\t\t\t<h2>Onze mening<\/h2>\n<p>Ongeacht uw niveau adviseren wij u te kiezen voor een programma op basis van VMA. De maximale hartslag is een echte referentiefactor, maar kan ook worden gebruikt om uw training te sturen.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><div class=\"col-sm-2\"><\/div><\/div><\/div><\/section><style>@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {.vc_custom_1681768068822{padding-top: 60px !important;}}<\/style><section id=\"\" class=\"section   vc_custom_1681768068822\"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-2\"><\/div><div class=\"col-sm-8\">\n\t<div class=\"content_element \"  x-component=\"TextBloc\" x-container=\"false\" x-data='{&quot;content&quot;:&quot;&lt;\/p&gt;\\n&lt;h2&gt;Onze opleidingsplannen&lt;\/h2&gt;\\n&lt;table class=\\&quot;plans\\&quot;&gt;\\n&lt;thead&gt;\\n&lt;tr&gt;\\n&lt;th&gt;Doelstelling 5u30-5u&lt;\/th&gt;\\n&lt;th&gt;Volume&lt;\/th&gt;\\n&lt;\/tr&gt;\\n&lt;\/thead&gt;\\n&lt;tbody&gt;\\n&lt;tr&gt;\\n&lt;td&gt;&lt;a href=\\&quot;http:\/\/www.lepape-info.com\/entrainement\/plan-dentrainement-pour-courir-un-marathon-en-5-h-30-a-raison-de-trois-seances-par-semaine\/\\&quot;&gt;16 weken voor een marathon in 5u30&lt;\/a&gt;&lt;\/td&gt;\\n&lt;td&gt;3 sessies\/week&lt;\/td&gt;\\n&lt;\/tr&gt;\\n&lt;tr&gt;\\n&lt;td&gt;&lt;a href=\\&quot;https:\/\/www.lepape-info.com\/entrainement\/debuter\/plan-dentrainement-pour-courir-un-marathon-en-5h15-en-3-seances-par-semaine\\&quot;&gt;12 weken voor een marathon in 5u15&lt;\/a&gt;&lt;\/td&gt;\\n&lt;td&gt;3 sessies\/week&lt;\/td&gt;\\n&lt;\/tr&gt;\\n&lt;tr&gt;\\n&lt;td&gt;&lt;a href=\\&quot;http:\/\/www.lepape-info.com\/entrainement\/progresser\/plan-dentrainement-pour-courir-un-marathon-en-5h-en-2-et-3-seances-par-semaine\/\\&quot;&gt;16 weken voor een marathon van 5 uur&lt;\/a&gt;&lt;\/td&gt;\\n&lt;td&gt;3 sessies\/week&lt;\/td&gt;\\n&lt;\/tr&gt;\\n&lt;\/tbody&gt;\\n&lt;\/table&gt;\\n&lt;table class=\\&quot;plans mt-30-xs\\&quot;&gt;\\n&lt;thead&gt;\\n&lt;tr&gt;\\n&lt;th&gt;Doelstelling 4u15-3u15&lt;\/th&gt;\\n&lt;th&gt;Volume&lt;\/th&gt;\\n&lt;\/tr&gt;\\n&lt;\/thead&gt;\\n&lt;tbody&gt;\\n&lt;tr&gt;\\n&lt;td&gt;&lt;a href=\\&quot;http:\/\/www.lepape-info.com\/entrainement\/progresser\/plan-dentrainement-pour-courir-un-marathon-en-4h15-avec-3-a-4-seances-par-semaine-vma-12-5-kmh\/\\&quot;&gt;12 weken voor een marathon in 4u15&lt;\/a&gt;&lt;\/td&gt;\\n&lt;td&gt;3 sessies\/week&lt;\/td&gt;\\n&lt;\/tr&gt;\\n&lt;tr&gt;\\n&lt;td&gt;&lt;a href=\\&quot;https:\/\/www.lepape-info.com\/entrainement\/plan-dentrainement-a-la-vma-pour-courir-un-marathon-en-3h15\/\\&quot;&gt;12 weken voor een marathon van 3u15&lt;\/a&gt;&lt;\/td&gt;\\n&lt;td&gt;4-5 sessies\/week&lt;\/td&gt;\\n&lt;\/tr&gt;\\n&lt;\/tbody&gt;\\n&lt;\/table&gt;\\n&lt;table class=\\&quot;plans mt-30-xs\\&quot;&gt;\\n&lt;thead&gt;\\n&lt;tr&gt;\\n&lt;th&gt;Streven om de 3-uur barri\\u00e8re te doorbreken&lt;\/th&gt;\\n&lt;th&gt;Volume&lt;\/th&gt;\\n&lt;\/tr&gt;\\n&lt;\/thead&gt;\\n&lt;tbody&gt;\\n&lt;tr&gt;\\n&lt;td&gt;&lt;a href=\\&quot;https:\/\/www.lepape-info.com\/entrainement\/plan-dentrainement-pour-courir-un-marathon-en-3h-en-3-a-5-seances-par-semaine\/\\&quot;&gt;16 weken voor een marathon in 3u00 of minder&lt;\/a&gt;&lt;\/td&gt;\\n&lt;td&gt;3-5 sessies\/week&lt;\/td&gt;\\n&lt;\/tr&gt;\\n&lt;\/tbody&gt;\\n&lt;\/table&gt;\\n&lt;p&gt;&quot;}'>\n\t\t<div class=\"wrapper\">\n\t\t\t<h2>Onze opleidingsplannen<\/h2>\n<table class=\"plans\">\n<thead>\n<tr>\n<th>Doelstelling 5u30-5u<\/th>\n<th>Volume<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"http:\/\/www.lepape-info.com\/entrainement\/plan-dentrainement-pour-courir-un-marathon-en-5-h-30-a-raison-de-trois-seances-par-semaine\/\">16 weken voor een marathon in 5u30<\/a><\/td>\n<td>3 sessies\/week<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.lepape-info.com\/entrainement\/debuter\/plan-dentrainement-pour-courir-un-marathon-en-5h15-en-3-seances-par-semaine\">12 weken voor een marathon in 5u15<\/a><\/td>\n<td>3 sessies\/week<\/td>\n<\/tr>\n<tr>\n<td><a href=\"http:\/\/www.lepape-info.com\/entrainement\/progresser\/plan-dentrainement-pour-courir-un-marathon-en-5h-en-2-et-3-seances-par-semaine\/\">16 weken voor een marathon van 5 uur<\/a><\/td>\n<td>3 sessies\/week<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table class=\"plans mt-30-xs\">\n<thead>\n<tr>\n<th>Doelstelling 4u15-3u15<\/th>\n<th>Volume<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"http:\/\/www.lepape-info.com\/entrainement\/progresser\/plan-dentrainement-pour-courir-un-marathon-en-4h15-avec-3-a-4-seances-par-semaine-vma-12-5-kmh\/\">12 weken voor een marathon in 4u15<\/a><\/td>\n<td>3 sessies\/week<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/www.lepape-info.com\/entrainement\/plan-dentrainement-a-la-vma-pour-courir-un-marathon-en-3h15\/\">12 weken voor een marathon van 3u15<\/a><\/td>\n<td>4-5 sessies\/week<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table class=\"plans mt-30-xs\">\n<thead>\n<tr>\n<th>Streven om de 3-uur barri\u00e8re te doorbreken<\/th>\n<th>Volume<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/www.lepape-info.com\/entrainement\/plan-dentrainement-pour-courir-un-marathon-en-3h-en-3-a-5-seances-par-semaine\/\">16 weken voor een marathon in 3u00 of minder<\/a><\/td>\n<td>3-5 sessies\/week<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><div class=\"col-sm-2\"><\/div><\/div><\/div><\/section><style>@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {.vc_custom_1681768068822{padding-top: 60px !important;}}<\/style><section id=\"\" class=\"section   vc_custom_1681768068822\"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-2\"><\/div><div class=\"col-sm-8\">\n\t<div class=\"content_element \"  x-component=\"TextBloc\" x-container=\"false\" x-data='{&quot;content&quot;:&quot;&lt;\/p&gt;\\n&lt;h2&gt;Vind onze andere marathontips&lt;\/h2&gt;\\n&lt;p&gt;&quot;}'>\n\t\t<div class=\"wrapper\">\n\t\t\t<h2>Vind onze andere marathontips<\/h2>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><div class=\"col-sm-2\"><\/div><\/div><\/div><\/section><style>@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {.vc_custom_1681768068822{padding-top: 60px !important;}}<\/style><section id=\"\" class=\"section   vc_custom_1681768068822\"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-2\"><\/div><div class=\"col-sm-8\">\n\t<div class=\"content_element \"  x-component=\"TextBloc\" x-container=\"false\" x-data='{&quot;content&quot;:&quot;&lt;\/p&gt;\\n&lt;p style=\\&quot;text-align: center\\&quot;&gt;&lt;span style=\\&quot;text-decoration: underline\\&quot;&gt;&lt;strong&gt;&lt;a href=\\&quot;https:\/\/www.lepape.com\/marathon-lalimentation\\&quot; target=\\&quot;_blank\\&quot; rel=\\&quot;noopener\\&quot;&gt;Marathon en dieet&lt;\/a&gt;&lt;\/strong&gt;&lt;\/span&gt;&lt;\/p&gt;\\n&lt;p style=\\&quot;text-align: center\\&quot;&gt;&lt;span style=\\&quot;text-decoration: underline\\&quot;&gt;&lt;strong&gt;&lt;a href=\\&quot;https:\/\/www.lepape.com\/conseils-marathon-choisir-ma-tenue\\&quot; target=\\&quot;_blank\\&quot; rel=\\&quot;noopener\\&quot;&gt;Marathon: mijn outfit kiezen&lt;\/a&gt;&lt;\/strong&gt;&lt;\/span&gt;&lt;\/p&gt;\\n&lt;p&gt;&quot;}'>\n\t\t<div class=\"wrapper\">\n\t\t\t<p style=\"text-align: center\"><span style=\"text-decoration: underline\"><strong><a href=\"https:\/\/www.lepape.com\/marathon-lalimentation\" target=\"_blank\" rel=\"noopener\">Marathon en dieet<\/a><\/strong><\/span><\/p>\n<p style=\"text-align: center\"><span style=\"text-decoration: underline\"><strong><a href=\"https:\/\/www.lepape.com\/conseils-marathon-choisir-ma-tenue\" target=\"_blank\" rel=\"noopener\">Marathon: mijn outfit kiezen<\/a><\/strong><\/span><\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><div class=\"col-sm-2\"><\/div><\/div><\/div><\/section><style>@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {.vc_custom_1681768068822{padding-top: 60px !important;}}<\/style><\/p>\n"},"excerpt":{"rendered":"<p>Het juiste trainingsplan is in de eerste plaats het plan dat overeenstemt met het profiel van elke loper. Uit dit uitgangspunt zijn drie hoofdtypen trainingsplannen voor de marathon ontstaan, die wij hier in detail beschrijven.<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"templates\/full-width-without-breadcrumbs.php","meta":{"_genesis_block_theme_hide_title":false,"footnotes":""},"categories":[207],"tags":[213],"class_list":["post-44230","page","type-page","status-publish","hentry","category-advies","tag-hardlopen-trail-be","post","without-featured-image"],"acf":{"slider_univers":false,"banner_title":"","banner_text":"","banner_button_text":"","bunner_button_link":"","banner_button_color":false,"banner_button_text_color":false,"banner_image_desktop":false,"banner_image_mobile":false,"banner_background_color_dark":"","banner_background_color_clear":"","title_product_selection":"","sku_product_selection":"","product_selection_button_title":"","product_selection_button_link":"","slides":false},"author_meta":{"email":"edouard.samson@lepape.com"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.12 (Yoast SEO v25.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Marathon trainingsplan - Lepape<\/title>\n<meta name=\"description\" content=\"Bereid je voor met dit marathontrainingsplan op maat van jouw VMA. 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