Week 1 +2 Ma : 20 km in 1hr27'(4'20" /km)
Di : 12 km in 44' , (3'40" / km)
Wo : 15 km in 1h13'(4'50" / km)
Do : 6 x 1 km in 3'25", dribbelpauze 2'
Vr : 22 km in 2h01'(5'30" / km)
Za : 10 km in 40' (4'00" / km)
Zo : 15 km in 1h04'(4'15" / km)
Week 3 Ma : 20 km in 1h27' (4'20" / km)
Di : 6 x 1 km in 3'25", dribbelpauze 2'
Wo : 15 km in 1h04'(4'15" / km)
Do : 20 x 300 m in 1'04", dribbelpauze 30"
Vr : 10 km in 40'(4'00" / km)
Za : 10 km in 48'20" (4'50" / km)
Zo : 10 km in 35'(3'30" / km)
Week 4 Ma : 20 km in 1h37' (4'50" / km)
Di : 25 x 200 m in 43", dribbelpauze 30"
Wo : 20 km in 1h27'(4'20" / km)
Do : 3 x 3 km in 10'45", dribbelpauze 5'
Vr : 22 km in 1h48'(4'30" / km)
Za : 10 km in 40' (4'00" / km)
Za : 20 km in 1h27' (4'20" / km)
Week 5+6 Ma : 10 km in 40' (4'00" / km)
Di : 12 km in 44' (3'40" / km)
Wo : 20 km in 1h37'(4'50" / km)
Do : 8 x 1 km in 3'25", dribbelpauze 2'
Vr : 20 km in 1h27'(4'50" / km)
Za : 23 km in 2h07' (5'30" / km)
Zo : 15 km in 1h04' (4'15" / km)
Week 7 Ma : 1hr loslopen
Di : 20 km in 1h27'(4'50" / km)
Wo : 20 x 300 m in 1'04", dribbelpauze 30"
Do : 15 km in 1h04'(4'15" / km)
Vr : 10 km in 48'20", (4'50" / km)
Za : 10 km in 34'20" (3'27" / km) Zo : 15 km in 1h13'(4'50" / km)
Week 8 Ma : 20 km in 1h27' (4'20" / km)
Di : 10 x 400 m in 1'22", dribbelpauze 1'30"
Wo : 20 km in 1h27'(4'20" / km)
Do : 10 km in 48'20"(4'50" / km)
Vr : 3 x 3 km in 10'45", dribbelpauze 5'
Za : 22 km in 1h48' (4'30" / km)
Zo : 10 km in 40' (4'00" / km)
Week 9+10 Ma : 20 km in 1hr27'(4'20" /km)
Di : 13 km in 47'40" , (3'40" / km)
Wo : 15 km in 1hr13' (4'50" / km)
Do : 8 x 1 km in 3'25", dribbelpauze 2'
Vr : 15 km in 1h13'(4'50" / km)
Za : 22 km in 1h35'(4'20" / km)
Zo : 25 km in 2h18'(5'30" / km)
Week 11 Ma : 1h30' loslopen
Di : 20 km in 1h27'(4'20" / km)
Wo : 15 x 100 m in 21"(P:30"),10 x 200 m in 43"(P:30"),
5 x 400 m in 1'22" (P:1'30")
Do : 20 km in 1h27'(4'20" / km)
Za : 15 km in 1h13' , (4'50" / km) Zo : 15 km in 52'30"(3'30" / km)
Week 12 Ma : 15 km in 1h13' (4'50" / km)
Di : 25 km in 1h53' (4'30" / km)
Wo : 20 km in 1h27'(4'20" / km)
Do : 3 x 3 km in 10'45", dribbelpauze 5'
Vr : 10 km in 48'20"(4'50" / km)
Za : 25 km in 1hr53' (4'30" / km)
Zo : 15 km in 1h04' (4'15" / km)
Week13+14 Ma : 22 km in 1h35' (4'20" / km)
Di : 8 x 1 km in 3'25", dribbelpauze 2'
Wo : 20 km in 1h27' (4'20" / km)
Do : 15 km in 1h13'(4'50" / km)
Vr : 13 km in 46'35"(3'35" / km)
Za : 23 km in 2h07' (5'30" / km)
Zo : 15 km in 1h04' (4'15" / km)
Week 15 Ma : 25 km in 1h53' (4'30" / km)
Di : 15 km in 1hr04' (4'15" / km)
Wo : 10 x 300 m in 53", dribbelpauze 1'
Do : 23 km in 1h51'(4'50" / km)
Vr : 10 km speelse loop
Za : 10 km in 34'(3'24" / km) Zo : 15 km in 1h13' (4'50" / km)
Week 16 Ma : 20 km in 1h27' (4'20" / km)
Di : 20 x 300 m in 1'04", dribbelpauze 30"
Wo : 25 km in 2h17'(5'30" / km)
Do : 3 x 3 km in 10'45" P : 5'
Vr : 15 km in 1h13'(4'50" / km)
Za : 10 x 1 km in 3'25", dribbelpauze 2'
Zo : 20 km in 1h27' (4'20" / km)
Week 17 Ma : 25 km in 1h53' (4'30" / km)
Di : 5 x 200 m in 36" P : 30" 2 series met 5' pauze
Wo : 25 km in 1hr53' (4'30" / km)
Do : 20 km in 1h27'(4'20" / km)
Vr : 15 km in 1h13'(4'50" / km)
Za : 15 x 1 km in 3'45", dribbelpauze 1'
Zo : 23 km in 1h44'(4'30" / km)
Week 18 Ma : 20 km in 1h27' (4'20" / km)
Di : 20 x 300 m in 1'04", p: 30"
Wo : 15 km in 1hr04' (4'15" / km) Do : 25 km in 2hr17(5'30" / km)
Vr : 3 x 5 km in 17'45", dribbelp:10'
Za :20 km in 1h37'(4'50"/ km)
Zo : 25 km in 1h53'(4'30" / km)
Week 19 Ma : 15 km in 1h13' (4'50" / km)
Di : 13 km in 46'35" (3'35" / km)
Wo : 10 km in 48'20'(4'50" / km)
Do : 20 km in 1h27'(4'20" / km)
Vr : 22 km in 2h01' (5'30" / km)
Za : 10 x 1 km in 3'25", dribbelpauze 2'
Zo : 10 km speelse loop
Week 20 Ma : 10 km in 35'30"(3'33" / km)
Di : 8 x 300 m in 54", dribbelpauze 1'
Wo : 20 km in 1h27'(4'20" / km)
Do : 10 km : 4'50"/km , na 30' 2 km in 7'06"
Za : 10 km speelse loop
Zo : 1/2 marathon in 1hr15' (3'33" /km)