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De juiste verhouding hangt af van je niveau, geschiedenis en tolerantie.",{"type":21,"tag":56,"props":699,"children":701},{"id":700},"_9-voorbeelden-van-basisduurloop-trainingen",[702],{"type":27,"value":703},"9) Voorbeelden van basisduurloop-trainingen",{"type":21,"tag":156,"props":705,"children":707},{"id":706},"eenvoudige-basisduurloop",[708],{"type":27,"value":709},"Eenvoudige basisduurloop",{"type":21,"tag":68,"props":711,"children":712},{},[713,718],{"type":21,"tag":72,"props":714,"children":715},{},[716],{"type":27,"value":717},"45 tot 75 min basisduurloop (Z2)",{"type":21,"tag":72,"props":719,"children":720},{},[721],{"type":27,"value":722},"doel: regelmaat, rustige ademhaling",{"type":21,"tag":156,"props":724,"children":726},{"id":725},"basisduurloop-loopscholing-techniek-zonder-intensiteit",[727],{"type":27,"value":728},"Basisduurloop + loopscholing (techniek zonder intensiteit)",{"type":21,"tag":68,"props":730,"children":731},{},[732,737],{"type":21,"tag":72,"props":733,"children":734},{},[735],{"type":27,"value":736},"40 tot 60 min basisduurloop",{"type":21,"tag":72,"props":738,"children":739},{},[740],{"type":21,"tag":68,"props":741,"children":742},{},[743],{"type":21,"tag":72,"props":744,"children":745},{},[746],{"type":27,"value":747},"6 tot 8 makkelijke uitlopen (10–15 s), volledig herstel",{"type":21,"tag":156,"props":749,"children":751},{"id":750},"lange-duurloop-basisduurloop",[752],{"type":27,"value":753},"Lange duurloop (basisduurloop)",{"type":21,"tag":68,"props":755,"children":756},{},[757,762],{"type":21,"tag":72,"props":758,"children":759},{},[760],{"type":27,"value":761},"75 min tot 2u (afhankelijk van niveau)",{"type":21,"tag":72,"props":763,"children":764},{},[765],{"type":27,"value":766},"stabiele basisduurloop; lichte HF-drift accepteren",{"type":21,"tag":156,"props":768,"children":770},{"id":769},"basisduurloop-op-heuvels-zonder-naar-de-drempel-te-kantelen",[771],{"type":27,"value":772},"Basisduurloop op heuvels (zonder naar de drempel te kantelen)",{"type":21,"tag":68,"props":774,"children":775},{},[776],{"type":21,"tag":72,"props":777,"children":778},{},[779,781,786],{"type":27,"value":780},"glooiend terrein, maar ",{"type":21,"tag":36,"props":782,"children":783},{},[784],{"type":27,"value":785},"je controleert de intensiteit",{"type":27,"value":787}," (wandelen indien nodig)",{"type":21,"tag":56,"props":789,"children":791},{"id":790},"_10-veelvoorkomende-fouten-en-hoe-je-ze-vermijdt",[792],{"type":27,"value":793},"10) Veelvoorkomende fouten (en hoe je ze vermijdt)",{"type":21,"tag":68,"props":795,"children":796},{},[797,807,817,827],{"type":21,"tag":72,"props":798,"children":799},{},[800,805],{"type":21,"tag":36,"props":801,"children":802},{},[803],{"type":27,"value":804},"Te snel « makkelijk » lopen",{"type":27,"value":806},": dit is fout nummer 1. Als je al je basisduurlopen buiten adem afsluit, zit je te hoog.",{"type":21,"tag":72,"props":808,"children":809},{},[810,815],{"type":21,"tag":36,"props":811,"children":812},{},[813],{"type":27,"value":814},"Permanent in de grijze zone (Z3)",{"type":27,"value":816},": te zwaar om te herstellen, niet gericht genoeg om snel vooruit te gaan.",{"type":21,"tag":72,"props":818,"children":819},{},[820,825],{"type":21,"tag":36,"props":821,"children":822},{},[823],{"type":27,"value":824},"De drift negeren",{"type":27,"value":826},": pas bij een lange duurloop je tempo aan op basis van gevoel\u002FHF.",{"type":21,"tag":72,"props":828,"children":829},{},[830,835],{"type":21,"tag":36,"props":831,"children":832},{},[833],{"type":27,"value":834},"Geen progressiviteit",{"type":27,"value":836},": volume + intensiteit + hoogtemeters tegelijk = overbelasting.",{"type":21,"tag":56,"props":838,"children":840},{"id":839},"_11-korte-faq",[841],{"type":27,"value":842},"11) Korte FAQ",{"type":21,"tag":156,"props":844,"children":846},{"id":845},"basisduurloop-heel-langzaam-lopen",[847],{"type":27,"value":848},"Basisduurloop = heel langzaam lopen?",{"type":21,"tag":30,"props":850,"children":851},{},[852],{"type":27,"value":853},"Soms wel… vooral in het begin of bij herstart. 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