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Voorwaarde : 10 km in 34'00" / 120 tot 140 km per week in 6 tot 7 trainingen
Week 1+2 Ma : 24 km in 1h48' (4'30" /km)
Di : 8 x 1 km in 3'10", dribbelpauze 2'
Wo : 20 km in 1h20' (4'00" / km)
Do : 1hr30' lopen
Za : 25 km in 1h44' (4'10" / km)
Zo : 12 km in 41'00" (3'25" / km)
Week 3 Di : 20 km uur 1hr30' (4'30" / km)
Wo : 22 km in 2hr01' (5'30" / km)
Do : 20 km in 1hr20' (4'00" / km)
Vr : 10 km in 37'30"(3'45" / km)
Za : 15 km in 1hr08'(4'30" / km)
Zo : TEST 5 km in 16'00" (3'12" / km)
Week 4 Ma : 15 km in 1hr08' (4'30" / km)
Di : 20 km in 1hr20' (4'00" / km)
Wo : 3 x 3 km in 10'15", dribbelpauze 4'
Do : 15 km in 1hr08' (4'30" / km)
Vr : 15 km in 58'45" (3'55" / km)
Za : 22 km in 2h01'(5'30" / km)
Zo : 20 km in 1h20' (4'00" / km)
Week 5+6 Ma : 15 km in 1hr08'(4'30" /km)
Di : 10 x 1 km in 3'10" , dribbelpauze 2'
Wo : 20 km in 1hr20' (4'00" / km)
Do : 1hr30' lopen
Vr : 20 km in 1hr30' (4'30" / km)
Za : 25 km in 1hr44' (4'10" / km)
Zo : 12 km in 41' (3'25" / km)
Week 7 Di : 20 km in 1hr30' (4'30" / km)
Wo : 15 km in 58'45" (3'55" / km)
Do : 22 km in 2h01' (5'30" / km)
Vr : 18 km in 1h12' (4'00" / km)
Za : 15 km in 1hr08'(4'30" / km)
Zo : TEST 5 km in 15'55" (3'11" / km)
Week 8 Ma : 15 km in 1hr08'(4'30" / km)
Di : 20 km in 1hr20' (4'00" / km)
Wo : 3 x 3 km in 10'15" , dribbelpauze 4'
Do : 20 km in 1h50' (5'30" / km)
Vr : 20 x 1 km in 3'35", dribbelpauze 1'
Za : 25 km in 1h44'(4'10" / km)
Zo : 20 km in 1h'20' (4'00" / km)
Week 9+10 Ma : 15 km in 58'45"(3'55" /km)
Di : 10x 1 km in 3'10" dribbelpauze 2'
Wo : 20 km in 1h20' , (4'00" / km)
Do : 1hr30' lopen
Vr : 20 km in 1hr30' (4'30" / km)
Za : 25 km in 1hr44' (4'10" / km)
Zo : 12 km in 41' (3'25" / km)
Week 11 Di : 25 km in 1h44' (4'10" / km)
Wo : 22 km in 2h01' (5'30" / km)
Do : 1hr30' lopen Vr : 15 km in 58'45" (3'55" / km)
Za : 20 km in 1hr15' (4'30" / km)
Zo : TEST 5 km in 15'50" (3'10" / km)
Week 12 Di : 20 km in 1h30' (4'30" / km)
Di : 25 km in 1h44' (4'10" / km)
Wo : 3 x 3 km in 10'15" ,dribbelpauze 4'
Do : 20 km in 1hr50' (5'30" / km)
Vr : 20 km in 1hr50' (5'30" / km)
Za : 20 km in 1h20' (4'00" / km)
Zo : 20 x 1 km in 3'30", dribbelpauze 1'
Week 13+14Ma : 15 km in 1hr08'(4'30" /km)
Di : 10x 1 km in 3'05" , dribbelpauze 2'
Wo : 25 km in 1h44' (4'10" / km)
Do : 1hr30' lopen
Vr : 20 km in 1h30' (4'30" / km)
Za : 12 km in 40' (3'20" / km)
Zo : 25 km in 1hr44" (4'10" / km)
Week 15 Ma : 25 x 200 m in 41', dribbelpauze 40'
Di : 25 km in 1h44' (4'10" / km)
Wo : 10x 1 km in 3'05", dribbelpauze 2'
Do : 15 km in 58'45" (3'55" / km)
Vr : 20 km in 1hr30'(4'30" / km)
Za : 30' m speelse loop
Zo : 25 km in 1hr24'30" (3'23" / km)
Week 16 Di : 20 km in 1hr30' (4'30" / km)
Wo : 20 km in 1h50' (5'30" / km)
Do : 25 km in 1hr44' (4'10" / km )
Vr : 6 x 300 m in 50' , dribbelpauze 50"
Za : 20 km in 1hr20' (4'00" / km)
Zo : 25 km km in 1hr44' (4'10" / km)
Week 17 Ma : 10 x 400 m in 1'18", dribbelpauze 50"
Di : 30 km in 2h05' (4'10" / km)
Wo : 3 x 1 km in 2'55" dribbelpauze 12'
Do : 25 km in 2h18' (5'30" / km)
Za : 20 km in 1hr20'(4'00" / km)
Zo : 1h20' lopen
Week 18 Ma : 10 km in 37'30" (3'45" / km)
Di : 5 x 2 km in 6'20" , dribbelpauze 4'
Wo : 20 km in 1hr30' (4'30" / km )
Do : 10 x 300 m in 50" , dribbelpauze 1'
Za : 30' speelse loop
Zo : TEST 5 km in 15'40" (3'08" / km)
Week 19 Ma : 10 km in 45'00" (4'30" / km)
Di : 16 km(4 km:22',4 km:19'40",4 km :16'40", 4 km:13'20")geen pauze
Wo : 18 km in 1hr12', (4'00" / km )
Do : 10 x 1 km in 3'30"(1' pauze), 4 x 1 km in 3'05" (2' pauze)
Vr : 14 km in 46'40" (3'20" / km)
Za : 22 km in 1hr32' (4'10" / km)
Zo : 1h20' lopen
Week 20 Ma : 5 x 2 km in 6'20" , dribbelpauze 3'
Wo : 16 km in 1hr03' (3'55" / km)
Do : 10 x 400 m in 1'16" , dribbelpauze 50"
Za : 40' speelse loop
Zo : 10 km in 32' (3'12" / km)