Week 1 +2
Ma : 18 km in 1hr30'(5'00" /km)
Wo : 12 km in 51' , (4'15" / km)
Do : 10 km in 55' (5'30" / km)
Vr : 6 x 1 km in 3'55", dribbelpauze 3'
Za : 10 km in 55' , (5'30" / km)
Zo : 20 km in 1hr40' (5'00" / km)

Week 3
Di : 15 km in 1h38' (6'30" / km)
Wo : 1h10' loslopen
Do : 20 km in 1h40'(5'00" / km)
Vr : 10 km in 45'50" (4'35" / km)
Za : 10 km in 55'(5'30" / km)
Zo : 10 km in 40'00" (4'00" / km)

Week 4
Di : 10 km in 55' (5'30" / km)
Wo : 15 km in 1h15' (5'00" / km)
Do : 10 km in 45'50" (4'35" / km)
Vr : 3 x 3 km in 12'30", dribbelpauze 5'
Za : 18 km in 1h57' (6'30" / km)
Zo : 20 km in 1h40' (5'00" / km)

Week 5+6
Di : 12 km in 51' (4'15" / km)
Wo : 10 km in 55' (5'30" / km)
Do : 16 km in 1h20' (5'00" / km)
Vr : 6 x 1 km in 3'55", dribbelpauze 3'
Za : 10 km in 55' (5'30" / km)
Zo : 22 km in 1h52' (5'05" / km)

Week 7
Di : 15 km in 1hr38'(6'30" /km)
Wo : 1h15' loslopen
Do : 20 km in 1hr40' (5'00" / km)
Vr : 10 km in 45'50" (4'35" / km)
Za : 10 km in 55' (5'30" / km)
Zo : 10 km in 39'30"(3'57" / km)

Week 8
Di : 10 km in 55' (5'30" / km)
Wo : 15 x 1 km in 4'20", dribbelpauze 1'
Do : 18 km in 1h57' (6'30" / km)
Vr : 3 x 2 km in 7'50", dribbelpauze 5'
Za : 10 km in 55' (5'30" / km)
Zo : 25 km in 2h07' (5'05" / km)

Week 9+10
Di : 12 km in 50'(4'10" /km)
Wo : 10 km in 55' , (5'30" / km)
Do : 12 km in 55' (4'35" / km)
Vr : 9 km : 3 km in 15'30"(5'10"/km),3 km in 13'45"(4'35"/km) 3 km in 12'45" (4'15"/km) geen pauze
Za : 15 km in 1hr15' (5'00" / km)
Zo : 25 km in 2h07'(5'05" / km)

Week 11
Di : 15 km in 1hr38'(6'30" /km)
Wo : 1h30' loslopen
Do : 20 km in 1h40' , (5'00" / km)
Vr : 15 km in 1hr15' (5'00" / km)
Za : 10 km in 55' (5'30" / km)
Zo : 10 km in 39'15' (3'35" / km)

Week 12
Di : 12 km in 1h06' (5'30" / km)
Wo : 10 km in 45'50"(4'35" / km)
Do : 25 km in 2h07' (5'05" / km)
Vr : 3 x 3 km in 12'30", dribbelpauze 5'
Za : 12 km in 1h00' (5'00" / km)
Zo : 20 km in 2h10' (6'30" / km)

Week13+14
Di : 13 km in 54'10"(4'10" / km)
Wo : 10 km in 55' (5'30" / km)
Do : 15 km in 1h15' (5'00" / km)
Vr : 7 x 1 km in 3'55", dribbelpauze 3'
Za : 15 km in 1hr15' (5'00" / km)
Zo : 25 km in 2h07' (5'05" / km)

Week 15
Di : 15 km in 1h38' (6'30" / km)
Wo : 10 x 400 m in 1'34", dribbelpauze 1'
Do : 22 km in 1hr50' (5'00" / km)
Vr : 18 km in 1hr30' (5'00" / km)
Za : 10 km in 55'(5'30" / km)
Zo : 10 km in 39' (3'54" / km)

Week 16
Di : 15 km in 1h22' (5'30" / km)
Wo : 20 x 300 m in 1'15", dribbelpauze 1'
Do : 12 km in 1hr06' (5'30" / km)
Vr : 3 x 3 km in 12'30", dribbelpauze 5'
Za : 18 km in 1hr57' (6'30" / km)
Zo : 25 km in 2hr07' (5'05" / km)

Week 17
Di : 14 km in 58'20"(4'10" / km)
Wo : 15 km in 1hr22' (5'30" / km)
Do : 20 km in 1hr40' (5'00" / km)
Vr : 7 x 1 km in 3'55", dribbelpauze 3'
Za : 10 km in 55' (5'30" / km)
Zo : 25 km in 2h07' (5'05" / km)

Week 18
Di : 2 x 5 km in 20'10", dribbelpauze 10'
Wo : 20 km in 1h40' (5'00" / km)
Do : 20 km in 1hr50' (5'30" / km)
Vr : 15 x 1 km in 4'20", dribbelpauze 1'
Za : 10 km in 55'(5'30" / km)
Zo : 10 km in 38'50" (3'53" / km)

Week 19
Di : 12 km in 1h06' (5'30" / km)
Wo : 15 km in 1h15' (5'00" / km)
Do : 10 km in 45'50" (4'35" / km)
Vr : 10 x 300 m in 1'01", dribbelpauze 1'
Za : 25 km in 2h07' (5'05" / km)
Zo : 15 km in 1h15' (5'00" / km)

Week 20
Ma : 10 km in 40'20"(4'02" / km)
Di : 15 km in 1h22' (5'30" / km)
Wo : 15 km , 5'/km , na 30' 2 km in 8'
Do : 8 km in 40' (5'00" / km)
Za : 30' speelse loop Zo : 1/2 marathon in 1hr25' (4'02"/km)