Trainingschema halve marathon in 1hr40'
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10 km in 45'30/ 50 tot 70 km per week in 5 trainingen 


Week 1 +2 Di : 10 km in 54'60"(5'25" /km)
          Wo : 10 km in 50' , (5'00" / km)
          Do : 6 km in 37'30"(6'15" / km)
          Za : 6 x 1 km in 4'35", dribbelpauze 3'
          Zo : 18 km in 1h44'(5'45" / km)



Week 3    Di : 10 km in 1h20' (8'00" / km)
          Wo : 1 uur loslopen
          Do : 10 km in 54'10"(5'25" / km)
          Za : 6 km in 37'30"(6'15" / km)
          Zo : 10 km in 47'30" (4'45" / km)



Week 4    Ma : 10 km in 1h03' (6'15" / km)
          Wo : 10 km in 54'10" (5'25" / km)
          Do : 12 x 1 km in 5'10", dribbelpauze 1'
          Za : 15 km in 2h00'  (8'00" / km)
          Zo : 10 km in 54'10" (5'25" / km)



Week 5+6  Di : 10 km in 50' (5'00" / km)
          Wo : 7 km in 43'45" (6'15" / km)
          Do : 10 km in 54'10" (5'25" / km)
          Za : 6 x 1 km in 4'35", dribbelpauze 3'
          Zo : 20 km in 1h55'  (5'45" / km)



Week 7    Di : 1 uur loslopen
          Wo : 15 km in 2h00' , (8'00" / km)
          Do : 10 km in 54'10", (5'25" / km)
          Za : 6 km in 37'30" (6'15" / km)
          Zo : 10 km in 47'  (4'42" / km)



Week 8    Ma : 10 km in 1h02' (6'15" / km)
          Wo : 10 km in 1h20'  (8'00" / km)
          Do : 10 km in 54'10" (5'25" / km)
          Za : 3 x 3 km in 14'45", dribbelpauze 5'
          Zo : 20 km in 1h55'  (5'45" / km)



Week 9+10 Di : 10 km in 50'(5'00" /km)
          Wo : 10 km in 1h02' , (6'15" / km)
          Do : 10 km in 54'10" (5'25" / km)
          Za : 8 km:2 km in 16'(8'/km),2 km in 12'(6'/km),2 km in 10'50"
          (5'25"/km),2 km in 10' (5/km) geen pauzes
          Zo : 20 km in 1h55'(5'45" / km)



Week 11   Di : 1 uur loslopen
          Wo : 15 km in 2h00' , (8'00" / km)
          Do : 10 km in 54'10" (5'25" / km)
          Za : 6 km in 37'30" (6'15" / km)
          Zo : 10 km in 46'30"(4'39" / km)



Week 12   Ma : 10 km in 1h02' (6'15" / km)
          Wo : 10 km in 54'10" (5'25" / km)
          Do : 20 km in 1h55'  (5'45" / km)
          Za : 3 x 3 km in 14'45", dribbelpauze 5'
          Zo : 15 km in 2h00'  (8'00" / km)



Week13+14 Di : 10 km in 49'10"(4'55" / km)
          Wo : 10 km in 1h02'  (6'15" / km)
          Do : 15 km in 1h26'  (5'45" / km)
          Za : 7 x 1 km in 4'35", dribbelpauze 4'
          Zo : 22 km in 2h12'  (6'00" / km)



Week 15   Di : 15 km in 2h00' (8'00" / km)
          Wo : 15 km in 1hr26' (5'45" / km)
          Do : 15 km in 1h25'(5'40" / km)
          Za : 6 km in 37'30"(6'15" / km)
          Zo : 10 km in 46' (4'36" / km)



Week 16   Ma : 10 km in 1h02' (6'15" / km)
          Wo : 12 km in 1h36'  (8'00" / km)
          Do : 18 km in 1h44'  (5'45" / km)
          Za : 12 x 1 km in 4'50", dribbelpauze 1'
          Zo : 22 km in 2h12'  (6'00" / km)



Week 17   Di : 10 km in 49'10"(4'55" / km)
          Wo : 12 km in 1hr15' (6'15" / km)
          Do : 15 km in 1h26'(5'45" / km)
          Za : 25 km in 2h30'(6'00" / km)
          Zo : 12 km in 1h05'  (5'25" / km)



Week 18   Di : 2 x 5 km in 23'40", dribbelpauze 10' (4'44"/km)
          Wo : 10 km in 1h03' (6'15" / km)
          Do : 22 km in 2hr11' (6'00" / km)
          Za : 8 km in 50'(6'15" / km)
          Zo : 10 km in 45'30" (4'33" / km)



Week 19   Ma : 10 km in 1h03' (6'15" / km)
          Wo : 20 km in 1h57'  (5'50" / km)
          Vr : 10 x 400 m in 1'49", dribbelpauze 2'
          Za : 25 km in 2h30'  (6'00" / km)
          Zo : 10 km in 1h03'  (6'15" / km)



Week 20   Ma : 10 km in 47'20"(4'40" / km)
          Wo : 12 km, 5'25"/km , na 30' 2 km in 9'25"
          Do : 10 km in 54'10" (5'25" / km)
          Za : 30' speelse loop
          Zo : halve marathon in 1hr40' (4'44"/km)