Trainingschema halve marathon in 1hr30'
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10 km in 41'00/ 75 tot 90 km per week in 5 trainingen 


Week 1 +2 Di : 18 km in 1hr33'(5'10" /km)
          Wo : 10 km in 54' , (4'30" / km)
          Do : 15 km in 1hr25' (4'40" / km)
          Za : 6 x 1 km in 4'05", dribbelpauze 1'
          Zo : 20 km in 1h43' , (5'10" / km)



Week 3    Di : 1h10' loslopen
          Wo : 15 km in 1hr45' (7'00" / km)
          Do : 18 km in 1h33' , (5'10" / km)
          Za : 10 km in 48'20"(4'50" / km)
          Zo : 10 km in 42'30" (4'15" / km)



Week 4    Ma : 15 km in 1h25' (5'40" / km)
          Wo : 18 km in 1h33' , (5'10" / km)
          Do : 15 x 1 km in 4'35", dribbelpauze 1'
          Za : 20 km in 1h47'  (5'20" / km)
          Zo : 15 km in 1h45'  (7'00" / km)



Week 5+6  Di : 10 km in 45' (4'30" / km)
          Wo : 15 km in 1h25'  (5'40" / km)
          Do : 20 km in 1h43'  (5'10" / km)
          Za : 6 x 1 km in 4'05", dribbelpauze 1'
          Zo : 20 km in 1h43' , (5'10" / km)



Week 7    Di : 1h10' loslopen
          Wo : 15 km in 1h45' , (7'00" / km)
          Do : 15 km in 1h18' , (5'10" / km)
          Za : 10 km in 56'40" (5'40" / km)
          Zo : 10 km in 42'  (4'12" / km)



Week 8    Ma : 15 km in 1h25' (5'40" / km)
          Wo : 20 km in 1h43'  (5'10" / km)
          Do : 10 km in 48'20" (4'50" / km)
          Za : 3 x 3 km in 13'15", dribbelpauze 5'
          Zo : 15 km in 1h45' , (7'00" / km)



Week 9+10 Di : 12 km in 54'(4'30" /km)
          Wo : 15 km in 1h25' , (5'40" / km)
          Do : 20 km in 1hr43' (5'10" / km)
          Za : 9 km : 3 km in 16'(5'20"/km),3 km in 14'30"(4'50"/km)
               3 km in 13' (4'20"/km) geen pauze
          Zo : 22 km in 1h57' , (5'20" / km)



Week 11   Di : 1h15' loslopen
          Wo : 15 km in 1h45' , (7'00" / km)
          Do : 15 km in 1hr18' (5'10" / km)
          Za : 10 km in 56'40"  (5'40" / km)
          Zo : 10 km in 41'30", (4'09" / km)



Week 12   Ma : 15 km in 1h25' (5'40" / km)
          Wo : 15 km in 1h18'  (5'10" / km)
          Do : 16 km in 1h52'  (7'00" / km)
          Za : 15 x 1 km in 4'35", dribbelpauze 1'
          Zo : 23 km in 2h03' , (5'20" / km)



Week13+14 Di : 12 km in 53' (4'25" / km)
          Wo : 15 km in 1h25'  (5'40" / km)
          Do : 20 km in 1h43'  (5'10" / km)
          Za : 4 x 2 km in 8'15", dribbelpauze 1'
          Zo : 23 km in 2h03' , (5'20" / km)



Week 15   Di : 1h30' loslopen
          Wo : 15 km in 1hr45' (7'00" / km)
          Do : 20 km in 1h43'(551" / km)
          Za : 10 km in 56'40" (5'40" / km)
          Zo : 10 km in 41'15", (4'07" / km)



Week 16   Di : 20 km in 1h53' (5'40" / km)
          Wo : 15 km in 1h18'  (5'10" / km)
          Do : 3 x 3 km in 13'15", dribbelpauze 5'
          Za : 17 km in 1h59'  (7'00" / km)
          Zo : 25 km in 2h13' , (5'20" / km)



Week 17   Di : 12 km in 53' (4'25" / km)
          Wo : 18 km in 1h42' (5'40" / km)
          Do : 15 x 1 km in 4'35", dribbelpauze 1'
          Za : 25 km in 2h13'(5'20" / km)
          Zo : 20 km in 1h43' (5'10" / km)



Week 18   Ma : 2 x 5 km in 21'20", dribbelpauze 1'
          Wo : 20 km in 1h43' (5'10" / km)
          Do : 22 km in 1hr57' (5'20" / km)
          Za : 15 km in 1h25'(5'40" / km)
          Zo : 10 km in 41' (4'06" / km)



Week 19   Ma : 10 km in 56'40"(5'40" / km)
          Wo : 20 km in 1h43'  (5'10" / km)
          Do : 12 x 400 m in 1'38", dribbelpauze 1'30"
          Za : 25 km in 2h13'  (5'20" / km)
          Zo : 15 km in 1h18' , (5'10" / km)



Week 20   Ma : 10 km in 42'30"(4'15" / km)
          Wo : 15 km : 5'05"/km ; na 30' 2 km in 8'30"
          Do : 12 km in 1h00'  (5'00" / km)
          Za : 30' speelse loop
          Zo : 1/2 marathon in  1hr30'(4'15"/km)