Trainingschema 10 km in 55'.

Voorwaarde : 50' kunnen lopen en 30 tot 40 km per week in 4 trainingen

  1. Week 1+2
    • Di : 10 km in 1h15' (7'30" /km)
    • Do : 3 x 1 km in 5'30" met dribbelpauze 3'
    • Za : 10 km in 1h08' (6'45" /km)
    • Zo : 6 km in 36' (6'00" / km)
  2. Week 3
    • Di : 6 km in 45'00" (7'30" / km)
    • Do : 8 km in 54'00" (6'45" / km)
    • Za : 10 km in 1h25' (8'30" / km)
    • Zo : 20' heen, 5' dribbelpauze, 20' terug (even snel)
  3. Week 4
    • Di : 6 km in 40'30" (6'45" / km)
    • Do : 2 x 3 km in 18'00" , dribbelpauze 5'
    • Za : 10 km in 1h25' (8'30" / km)
    • Zo : 8 km in 54'00" (6'45" / km)
  4. Week 5+6
    • Di : 7 km in 42'00" (6'00" / km)
    • Do : 5' wandelen, 3 x 2 km in 15'00"
    • Za : 12 km in 1h26' (7'10" / km)
    • Zo : 8 km in 54' (6'45" / km)
  5. Week 7
    • Di : 6 km in 40'30" (6'45" / km)
    • Do : 3 x 1 km in 5'30" , dribbelpauze 3'
    • Za : 10 km in 1h25' (8'30" /km)
    • Zo : 14 km in 1h40' (7'10" / km)
  6. Week 8
    • Di : 8 km in 1 uur (7'30" / km)
    • Do : 10 km in 1h08' (6'45" / km)
    • Za : 10 km in 1h25' (8'30" / km)
    • Zo : 30' heen, 1' dribbelpauze, 30' terug (even snel)
  7. Week 9+10
    • Di : 10 km in 1h15' (7'30" / km)
    • Do : 2 x 2 km in 11'00" , dribbelpauze 4'
    • Za : 10 km in 1h25' (8'30" / km)
    • Zo : 10 km in 1h08' (6'45" / km)
  8. Week 11
    • Di : 8 km in 54'00" (6'45" / km)
    • Do : 10 km in 1h08' (6'45" / km)
    • Za : 6 km in 45'00" (7'30" / km)
    • Zo : TEST 5 Km in 28'00" (5'63" /km)
  9. Week 12
    • Di : 8 km in 1h00' (7'30" / km)
    • Do : 12 km in 1h26' (7'10" / km)
    • Za : 6 km in 45' (7'30" /km)
    • Zo : 3 x 3 km in 18', dribbelpauze 5'
  10. Week 13+14
    • Di : 8 km in 1 uur (7'30" / km)
    • Do : 7 km in 41'25" (5'55" / km)
    • Za : 8 km in 1h00' (7'30" / km)
    • Zo : 14 km in 1h40' (7'10" / km)
  11. Week 15
    • Di : 10 km in 1h08' (6'45" / km)
    • Do : 10 km in 1h25' (8'30" / km)
    • Za : 6 km in 45' (7'30" / km)
    • Zo : TEST 5 km in 27'30" (5'30" / km)
  12. Week 16
    • Di : 8 km in 1 uur (7'30" / km)
    • Do : 3 x 3 km in 18'00", dribbelpauze 5'
    • Za : 10 km in 1h25' (8'30" / km)
    • Zo : 12 Km in 1h26' (7'10" /km)
  13. Week 17
    • Di : 8 km in 54'00" (6'45" / km)
    • Do : 15 km in 1h48' (7'10" / km)
    • Za : 5 x 1 km in 5'30", dribbelpauze 4'
    • Zo : 8 km in 1h00' (7'30" / km)
  14. Week 18
    • Di : 8 km in 47'20" (5'55" / km)
    • Do : 8 km in 1h00' (7'30" / km)
    • Za : 15 km in 1h48' (7'10" / km)
    • Zo : 10 km in 1h25' (8'30" / km)
  15. Week 19
    • Di : 10 x 400 m in 2'12", dribbelpauze 2'
    • Do : 8 km in 1 uur (7'30" / km)
    • Za : 15 km in 1h48' (7'10" / km)
    • Zo : 10 km in 1h08' (6'45" / km)
  16. Week 20
    • Di : 12 km in 1h30' (7'30" / km)
    • Do : 10 km in 1h08' (6'45" / km)
    • Vr : 7 km in 52'30" (7'30" / km)
    • Zo : TEST 10 Km in 55'00" (5'30" /km)