Week 1 +2 Ma : 15 km in 1hr18'(5'10" /km)
Wo : 13 km in 59'35", (4'35" / km)
Do : 15 km in 1hr25' (5'40" / km)
Za : 3 x 2 km in 8'10", dribbelpauze 4'
Zo : 25 km in 2hr13' (5'20" / km)
Week 3 Di : 6 x 1 km in 4'05", dribbelpauze 3'
Wo : 15 km in 1h45' (7'00" / km)
Vr : 22 km in 1hr57' (5'20" / km)
Za : 10 km in 56'40" (5'40" / km)
Zo : 10 km in 43' (4'18" / km)
Week 4 Di : 12 km in 1h08' (5'40" / km)
Wo : 15 km in 1h18' (5'10" / km)
Vr : 10 km in 48'20" (4'50" / km)
Za : 25 km in 2h13'(5'20" / km)
Zo : 18 km in 2h06' (7'00" / km)
Week 5+6 Di : 14 km in 1h04' (4'35" / km)
Wo : 15 km in 1h25' (5'40" / km)
Do : 20 km in 1hr45' (5'15" / km)
Za : 25 km in 2h13'(5'20"/km)
Zo : 1hr30' loslopen
Week 7 Di : 7 x 1 km in 4'05", dribbelpauze 3'
Wo : 15 km in 1hr45'(7'00" /km)
Vr : 23 km in 2h03' , (5'20" / km)
Za : 10 km in 56'40" (5'40" / km)
Zo : 10 km in 42'30" (4'15" / km)
Week 8 Di : 14 km in 1h19' (5'40" / km)
Wo : 3 x 3 km in 3'15", dribbelpauze 5'
Vr : 15 km in 1h18' (5'10" / km)
Za : 20 x 1 km in 4'35", dribbelpauze 1'
Zo : 18 km in 2hr06' (7'00" / km)
Week 9+10 Di : 14 km in 1hr04'(4'35" /km)
Wo : 12 km in 1h08' , (5'40" / km)
Do : 20 km in 1hr43' (5'10" / km)
Za : 26 km in 2hr19' (5'20" / km)
Zo : 1h20' loslopen
Week 11 Di : 3 x 2 km in 8'10", dribbelpauze 4'
Wi : 15 km in 1hr45'(7'00" /km)
Do : 25 km in 2h13' , (5'20" / km)
Za : 12 km in 1hr08' (5'40" / km)
Zo : 10 km in 42' (4'12" / km)
Week 12 Di : 15 km in 1h25' (5'40" / km)
Wo : 3 x 3 km in 13'15", dribbelpauze 5'
Vr : 20 km in 1h43' (5'10" / km)
Za : 25 x 1 km in 4'35", dribbelpauze 1'
Zo : 18 km in 2hr06' (7'00" / km)
Week13+14 Di : 15 km in 1h08' (4'30" / km)
Wo : 15 km in 1h25' (5'40" / km)
Do : 20 km in 1hr43' (5'10" / km)
Za : 30 km in 2h43' (5'25" / km)
Zo : 1h30' loslopen
Week 15 Di : 8 x 1 km in 4'05", dribbelpauze 3'
Wo : 15 km in 1h45' (7'00" / km)
Do : 2 x 5 km in 23'05", dribbelpauze 10'
Za : 30 km in 2hr43' (5'25" / km)
Zo : 8 km in 45'20"(5'40" / km)
Week 16 Di : 15 km in 1h08' (4'30" / km)
Wo : 15 km in 1h25' (5'40" / km)
Do : 3 x 5 km in 23'05", dribbelpauze 5'
Za : 34 km in 3hr04' (5'25" / km)
Zo : 15 km in 1h25'(5'40" / km)
Week 17 Ma : 12 km in 58' (4'50" / km)
Di : 15 km in 1hr08' (4'30" / km)
Wo : 10 km in 56'40"(5'40" / km)
Do : 18 km in 2hr06' (7'00" / km)
Za : 34 km in 3h04'(5'25" / km)
Zo : 10 km in 56'40" (5'40" / km)
Week 18 Ma : 12 km in 58' (4'50" / km)
Di : 1hr30' loslopen
Wo : 15 km in 1h18'(5'10" / km)
Do : 3 x 5 km in 23'05", dribbelpauze 5'
Vr : 15 km in 1hr08' (4'30" / km)
Za : 10 km in 56'40"(5'40" / km)
Zo : 25 km in 2h13" (5'20" / km)
Week 19 Ma : 10 km in 41' (4'06" / km)
Wo : 25 km in 2h13' (5'20" / km)
Do : 3 x 5 km in 23'00", dribbelpauze 5'
Vr : 30 km in 2hr43' (5'25" / km)
Zo : 15 km in 1h18'(5'10" / km)
Week 20 Ma : 10 km in 46'10"(4'37" / km)
Di : 20 km in 1h43' (5'10" / km)
Wo : 12 km, 5'/km , na 30' 2 km in 8'10"
Do : 10 km in 48'20" '4'50"/km)m)
Za : 30' speelse loop
Zo : marathon in 3h15' (4'37"/km)