Voorwaarde : 10 km in 30'00" / 150 tot 170 km per week in 9

Week 1+2 

Ma : 25 km in 1hr46'(4'15"/km)
Di : 8 x 1 km in 2'55" (P : 2')   
Wo : 25 kmin 1hr34' (3'45"/km)
Do : 10 km in 42'30" (4'15" / km)// 1hr20' lopen
Vr : 20 km in 1hr13' (3'40" / km)
Za : 8 km in 34' (4'15" / km) // 25 km in 1hr46' (4'15" /km)
Zo : 12 km in 38' (3'10" /km)

Week 3 

Ma : 24 km in 1hr42' (4'15"/km)  
Di :8 km in 34' (4'15"/km) - 8 x 1 km in 2'55" (P : 2')  
Wo : 24 km in 2hr00' (5'00" / km)
Do : 8 km in 34'00" (4'15" / km) // 20 km in 1hr13' (3'40"/km)
Vr: 15  km in 53'45"(3'35" / km)
Za : 25 km in 1hr34' (3'45" / km)      
Zo : 5 km in 14'30" (2'54" / km)

Week 4  

Ma : 25 km in 1hr46' (4'15"/km)
Di : 8 km in 34' (4'15" /km)  //3 x 3 km in 9'15" (P : 4')
Wo : 24  km in 2hr00'(5'00"/km)        
Do : 25 km in 1hr34' (3'45" / km)
Vr : 20 km in 1h13'(3'40" / km)
Za : 8 km in 34' (4'15"/km) //25 km 1hr34' (3'45" / km)
Zo : 20 km in 1hr13' (3'40" / km)

Week 5 + 6 

Ma : 25 km in 1hr46'(4'15"/km)
Di : 10 x 1 km in 2'55" (P : 2')        
Wo : 25 kmin 1hr34' (3'45"/km)
Do : 10 km in 42'30" (4'15" / km)// 1hr20' lopen
Vr : 20 km in 1hr13' (3'40" / km)
Za : 8 km in 34' (4'15" / km) // 25 km in 1hr46' (4'15" /km)
Zo : 12 km in 38' (3'10" /km)

Week 7  

Ma : 25 km in 1hr46' (4'15"/km)  
Di : 8 km in 34' (4'15"/km) - 10 x 1 km in 2'55" (P : 2')  
Wo : 24 km in 2hr00' (5'00" / km)
Do : 8 km in 34'00" (4'15" / km) // 1hr30' lopen
Vr : 25  km in 1hr34'(3'45" / km)
Za : 20 km in 1hr25' (4'15" / km)      
Zo : 10 km in 29'40" (2'58" / km)

Week 8  

Ma : 25 km in 1hr46' (4'15"/km)
Di : 10 km in 42'30" (4'15" /km)  //3 x 3 km in 9'15" (P : 4')
Wo : 20  km in 1hr40'(5'00"/km)        
Do : 25 km in 1hr34' (3'45" / km)
Vr : 20 x 1 km in 3'10" (P:1')
Za : 10  km in 42'30" (4'15"/km) //25 km 1hr34' (3'45" / km)
Zo : 20 km in 1hr13' (3'40" / km)

Week 9 +10 

Ma : 25 km in 1hr46'(4'15"/km)
Di : 10 x 1 km in 2'55" (P : 2')        
Wo : 25 kmin 1hr34' (3'45"/km)
Do : 10 km in 42'30" (4'15" / km)// 1hr30' lopen
Vr : 25 km in 1hr34' (3'45" / km)
Za : 8 km in 34' (4'15" / km) // 25 km in 1hr46' (4'15" /km)
Zo : 12 km in 38' (3'10" /km)

Week 11 

Ma : 25 km in 1hr46' (4'15"/km)  
Di : 8 km in 34' (4'15"/km) - 10 x 1 km in 2'50" (P : 2')  
Wo : 2km in 2hr00' (5'00" / km)
Do : 8 km in 34'00" (4'15" / km) // 1hr30' lopen
Vr:  25  km in 1hr34'(3'45" / km)
Za : 20 km in 1hr25' (4'15" / km)      
Zo : 5 km in 14'15" (2'51" / km)

Week 12 

Ma : 25 km in 1hr46' (4'15"/km)
Di : 10 km in 42'30" (4'15" /km)  //3 x 3 km in 9'15" (P : 4')
Wo : 24  km in 2hr00'(5'00"/km)        
Do : 30 km in 1hr53' (3'45" / km)
Vr : 15 km in 53'45" (3'35"/km)
Za : 10  km in 42'30" (4'15"/km) //25 km 1hr34' (3'45" / km)
Zo : 20 km in 1hr13' (3'40" / km)

Week 13+14 

Ma : 25 km in 1hr46'(4'15"/km)
Di : 10 x 1 km in 2'50" (P : 2')        
Wo : 30 kmin 1hr55' (3'50"/km)
Do : 10 km in 42'30" (4'15" / km)// 1hr20' lopen
Vr : 25 km in 1hr34' (3'45" / km)
Za : 8 km in 34' (4'15" / km) // 25 km in 1hr46' (4'15" /km)
Zo : 12 km in 37' (3'05" /km)

Week 15 

Ma : 15 km in 1hr04' (4'15"/km)// 25 x 200 m in 37" (P:30")
Di : 25 km in 1hr34' (3'45"/km)
Wo : 8 km in 34' (4'15" / km)//10 x 1 km in 2'50" (P : 2')
Do : 24 km in 2hr (5'00" / km)
Vr : 15  km in 53'45"(3'35" / km)
Za : 45' speelse loop            
Zo : 25 km in 1hr17' (3'05" / km)

Week 16 

Ma : 10 km in 42'30" (4'15"/km)
Di : 24 km in 2hr (5'00" /km) 
Wo : 10  km in 42'30"(4'15"/km)//
3 x 1 km in 2'38" (P:12') 
Do : 25 km in 1hr34' (3'45" / km)
Vr : 10 km in 42'30" (4'15"/km) // 10 x 300 m in 45" (P : 40")
Za : 25  km in 1hr46' (4'15"/km) 
Zo : 30 km in 1hr53' (3'45" / km)

Week 17 

Ma : 10 km in 42'30"(4'15"/km)//10x400m in 1'10" (P : 40")
Di : 35 km in 2hr14' (3'50" /km)   
Wo : 8 x 1 km in 2'50" (P : 2')
Do : 25 km in 1hr46' (4'15" / km) 
Vr : 5 km in 15' (3'00" / km)
Za : 25km in 1hr46' (4'15" / km) 
Zo : 1hr20' lopen

Week 18

Ma : 15 km in 1hr04' (4'15"/km)
Di : 5 x 5 km in 5'50" (P : 3')  
Wo : 30 km in 1hr55' (3'50" / km)
Do : 15 km in 1hr04' (4'15" / km)//10 x 300 m in 45" (P:40")
Vr : 15  km in 53'45"(3'35" / km)
Za : 45' speelse loop             
Zo : 5 km in 14'10" (2'50" / km)

Week 19 

Ma : 16 km: 4 km in 20',4 km in 16',4 km in 14', 4 km in 12'20" (P=0)
Di : 30 km in 1hr53' (3'45" /km) 
Wo : 15  km in 1hr04'(4'15"/km)
Do : 5 km in 14'10" (2'50" / km) 
Vr : 15 km in 1hr04' (4'15"/km)
Za : 10  km in 31' (3'06"/km)
Zo : 14 km in 59'30" (4'15" / km)// 20 x 50 m sprint (P : 1')

Week 20

Ma : 5 x 2 km in 5'50" (P : 3' )
Di : 15 km in 1hr04' (4'15" /km)
     16 km : 4 km in 20',4km in 16', 4km in 14', 4 km in 12'20"(p=0)
Wo : 25 km in 1'34" (3'45" / km)
Do : 10 x 400 m in 1'10" (P=40")  
Vr : 10km in 33'20" (3'20" / km)
Za : 14km in 59'30" (4'15" / km)
Zo : 10 km in 29' (2'54" / km)