Voorwaarde : 10 km in 55'00" en 35 tot 45 km per week in 4 trainingen

Week 1+2  Di : 8 km in 48'00"(6'00" /km)
          Do : 7 km in 37'55" (5'25" / km)
          Za : 6 km in 42' (7'00" /km)
          Zo : 10 km in 1hr (6'00" / km)
Week 3    Di : 6 km in 36'00" (6'00" / km)
          Do : 10 km in 1h25'  (8'30" / km)
          Za : 6  km in 42'  (7'00" / km)
          Zo : TEST 5 km in 26'00" (5'12" / km)
Week 4    Di : 8 km in 56'00" (7'00" / km)
          Do : 10 km in 1hr   (6'00" / km)     '
          Za : 12 km in 1h42' (8'30" / km)
          Zo : 10 km in 1hr00"  (6'00" / km)
Week 5+6  Di : 7 km in 37'55" (5'25" / km)
          Do : 10 km in 1hr10' (7'00" / km)
          Za : 5 x 1 km in 5'00", dribbelpauze 3'
          Zo : 12 km in 1h12' (6'00" / km)
Week 7    Di : 8 km in 48'00" (6'00" / km)
          Do : 10 km in 1h25' (8'30" / km)
          Za : 6 km in 42' (7'00" /km)
          Zo : TEST 5 km in 25'30" (5'06" / km)
Week 8    Di : 8 km in 56'00" (7'00" / km)
          Do : 8 km in 48'  (6'00" / km)
          Za : 10 km in 1h25'  (8'30" / km)
          Zo : 15 km in 1h35' (6'20" / km )
Week 9+10 Di : 8 km in 43'20" (5'25" / km)
          Do : 10 km in 1hr10' (7'00" / km)
          Za : 6 x 1 km in 5'00", dribbelpauze 3'
          Zo : 14 km in 1hr29' (6'20" / km)
Week 11   Di : 10 km in 1h25'  (8'30" / km)
          Do : 10 km in 1h00' (6'00" / km)
          Za : 10 km in 1h10'  (7'00" / km)
          Zo : TEST 5 Km in 25'00" (5'00" /km)
Week 12   Di : 10 km in 1h10'  (7'00" / km)
          Do : 12 km in 1h12' (6'00" / km)
          Za : 3 x 3 km in 16'15", dribbelpauze 5'
          Zo : 15 km in 2hr08' (8'30" / km)   '
Week 13+14Di : 10 km in 1 uur  (6'00" / km)
          Do : 8 km in 42'40" (5'20" / km)
          Za : 10 km in 1h10'  (7'00" / km)
          Zo : 7 x 1 km in 5'00" , dribbelpauze 3'
Week 15   Di : 10 km in 1h25'  (8'30" / km)
          Do : 10 km in 1h00' (6'00" / km)
          Za : 12 km in 1h24' (7'00" / km)
          Zo : TEST 5 km in 24'45" (4'57" / km)
Week 16   Di : 8 km in 56'00" (7'00" / km)
          Do : 10 km in 1hr (6'00" / km)
          Za : 15 km in 2h08' (8'30" / km)
          Zo : 15 Km in 1h35' (6'20" /km)
Week 17   Di : 6 x 1 km in 5'00" ,dribbelpauze 3'
          Do : 15 km in 1h43' (7'00" / km)
          Za : 3 x 3 km in 16'15", dribbelpauze 5'
          Zo : 12 km in 1h16' (6'20" / km)
Week 18   Di : 10 km in 1hr (6'00" / km)
          Do : 8 km in 42'40" (5'20" / km)
          Za : 15 km in 2h08'  (8'30" / km)
          Zo : 15 km in 1h33' (6'10" / km)
Week 19   Di : 10 x 400 m in 2'00", dribbelpauze 2'
          Do : 10 km in 1 uur (6'00" / km)
          Za : 15 km in 1h35' (6'20" / km)
          Zo : 3 x 2 km in 10'00", dribbelpauze 4'
Week 20   Di : 15 km in 1h35'  (6'20" / km)
          Do : 12 km in 1h12' (6'00" / km)
          Vr : 8 km in 56'00" (7'00" / km)
          Zo : TEST 10 Km in 50'00" (5'00" /km)