Voorwaarde : 1 uur kunnen lopen/ 50 tot 60 km per week in 4 trainingen

Week 1 +2 Di : 10 km in 1hr00'(6'00" /km)
          Do : 10 km in 55' , (5'30" / km)
          Za : 12 km in 1hr24' (7'00" / km)
          Zo : 15 km in 1hr35'(6'20" / km)
Week 3    Di : 12 km in 1h42' (8'30" / km)
          Do : 8 km in 48' (6'00" / km)
          Za : 7 km in 49'(7'00" / km)
          Zo : 10 km in 51'50" (5'10" / km)
Week 4    Ma : 10 km in 1h25' (8'30" / km)
          Wo : 15 km in 1h35'  (6'20" / km)
          Vr : 3 x 3 km in 16'15", dribbelpauze 5'
          Za : 18 km in 1h54'  (6'20" / km)
Week 5+6  Ma : 10 km in 55' (5'30" / km)
          Wo : 12 km in 1h24'  (7'00" / km)
          Vr : 5 x 1 km in 5'10", dribbelpauze 4'
          Zo : 18 km in 1h54'  (6'20" / km)
Week 7    Di : 12 km in 1hr42'(8'30" /km)
          Do : 10 km in 1h00' , (6'00" / km)
          Za : 7 km in 49' (7'00" / km)
          Zo : 10 km in 51'30"(5'09" / km)
Week 8    Ma : 10 km in 1h10' (7'00" / km)
          Wo : 12 km in 1h42'  (8'30" / km)
          Vr : 12 x 1 km in 5'40", dribbelpauze 1'
          Zo : 18 km in 1h54'  (6'20" / km)
Week 9+10 Di : 10 km in 55'(5'30" /km)
          Do : 10 km in 1h10' , (7'00" / km)
          Za : 20 km in 2hr07' (6'20" / km)
          Zo : 15 km in 1hr35'(6'20" / km)
Week 11   Di : 15 km in 2hr08'(8'30" /km)
          Do : 10 km in 1h , (6'00" / km)
          Za : 7 km in 49' (7'00" / km)
          Zo : 10 km in 51'  (5'06" / km)
Week 12   Ma : 10 km in 1h25' (8'30" / km)
          Wo : 10 km in 1h00'  (6'00" / km)
          Vr : 3 x 3 km in 16'15", dribbelpauze 5'
          Zo : 20 km in 2h07'  (6'20" / km)
Week13+14 Di : 10 km in 54'10" (5'25" / km)
          Wo : 15 km in 1h45'  (7'00" / km)
          Vr : 5 x 1 km in 5'00", dribbelpauze 3'
          Zo : 25 km in 2h42'  (6'30" / km)
Week 15   Di : 15 km in 1h35' (6'20" / km)
          Do : 10 km in 1hr00' (6'00" / km)
          Za : 10 km in 1h10'(7'00" / km)
          Zo : TEST 10 km in 50'30" (5'03" / km)
Week 16   Ma : 10 km in 1h10' (7'00" / km)
          Wo : 15 km in 1h35'  (6'20" / km)
          Vr : 12 x 1 km in 5'40", dribbelpauze 1'
          Zo : 15 km in 2h08'  (8'30" / km)
Week 17   Di : 10 km in 54'10"(5'25" / km)
          Do : 10 km in 1hr10' (7'00" / km)
          Za : 25 km in 2h42'(6'30" / km)
          Zo : 10 km in 1hr (6'00" / km)
Week 18   Di : 2 x 5 km in 26'05"(5'13" / km)
          Do : 15 km in 1hr45' (7'00" / km)
          Za : 20 km in 2h07'(6'20" / km)
          Zo : 15 km in 2hr08' (8'30" / km)
Week 19   Ma : 10 km in 54'10" (5'25" / km)
          Wo : 10 km in 1h10'  (7'00" / km)
          Vr : 10 x 400 m in 2'00", dribbelpauze 2'
          Zo : 12 km in 1h12'  (6'00" / km)
Week 20   Ma : 8 km in 41'36"(5'12" / km)
          Di : 12 km in 1h16'  (6'20" / km)
          Wo : 9 km ,6'00"/km , na half uur 2 km in 10'20"
          Do : 7 km in 42'  (6'00" / km)
          Za : 30' speelse loop
          Zo : 1/2 marathon in 1h50' (5'12"/km)