Week 1 +2 Ma : 20 km in 1hr20'(4'00" /km)
Di : 15 km in 58'45", (3'55" / km)
Wo : 20 km in 1hr30' (4'30" / km)
Do : 16 km in 57'20"(3'35" / km)
Vr : 15 km in 1h08' , (4'30" / km)
Za : 20 km in 1hr20' (4'00" / km)
Zo : 27 km in 2h29'(5'30" / km)
Week 3 Ma : 10 km in 37'30"(3'45" / km)
Di : 20 x 300 m in 1'01", dribbelpauze 30"
Wo : 30 km in 2hr08' (4'45" / km)
Do : 18 km in 1h12'(4'00" / km)
Vr : 10 km in 45'00" (4'30" / km)
Za : 10 km in 32'30" (3'15" / km)
Zo : 15 km in 1h08'(4'30" / km)
Week 4 Ma : 25 km in 1h44' (4'10" / km)
Di : 10 km in 45'(4'30"/km)//20 x 300 m in 1'01' P:30"
Wo : 15 km in 58'45" (3'55" / km)
Do : 28 km in 2h34' , (5'30" / km)
Vr : 20 km in 1hr20' (4'00" / km)
Za : 3 x3 km in 10'15" P : 5'
Zo : 15 km in 1h08' , (4'30" / km)
Week 5+6 Ma : 25 km in 1h44' (4'10" / km)
Di : 8 x 1 km in 3'12", dribbelpauze 2'
Wo : 20 km in 1h20' (4'00" / km)
Do : 16 km in 57'20" (3'55" / km)
Vr : 15 km in 1h08' , (4'30" / km)
Za : 30 km in 2hr45' (5'30" / km)
Zo : 25 km in 1h46'(4'15" / km)
Week 7 Ma : 4 x 2 km in 6'24", dribbelpauze 4'
Di : 15 km in 58'45"(3'55" /km)
Wo : 30 km in 2h06' , (4'10" / km)
Do : 20 x 300 m in 1'01", dribbelpauze 30"
Vr : 20 km in 1hr20' (4'00" / km)
Za : 15 km in 1h08'(4'30" / km)
Zo : 10 km in 32' , (3'12" / km)
Week 8 Ma : 15 km in 1h08' (4'30" / km)
Di : 20 x 1 km in 3'35", dribbelpauze 1'
Wo : 20 km in 1h20' (4'00" / km)
Do : 25 km in 2h18' (5'30" / km)
Vr : 16 km in 57'20", (3'35" / km)
Za : 15 km in 1hr08' (4'30" / km)
Zo : 30 km in 2h06'(4'10" / km)
Week 9+10 Ma : 20 km in 1hr30'(4'30" /km)
Di : 3 x 3 km in 10'15", dribbelpauze 5'
Wo : 10 km in 45'(4'30"/km)//16 km in 57'20" (3'35"/km)
Do : 30 km in 2hr45' (5'30" / km)
Vr : 10 x 300 in 50" P: 1'
Za : 25 km in 1h46' , (4'15" / km)
Zo : 20 km in 1hr20' (4'00" / km)
Week 11 Ma : 1h20' loslopen
Di : 20 km in 1h20' , (4'00" / km)
Wo : 20 x 1 km in 3'35", dribbelpauze 1'
Do : 10 km in 37'30" (3'45" / km)
Vr : 10 km in 45' (4'30" / km)
Za : 25 km in 1h25' , (3'25" / km)
Zo : 15 km in 1hr08' (4'30" / km)
Week 12 Ma : 20 km in 1h20' (4'00" / km)
Di : 10 km in 45'(4'30"/km)//4 x 2 km in 6'24" P:4'
Wo : 20 km in 1h20' (4'00" / km)
Do : 15 km in 1h08' , (4'30" / km)
Vr : 25 km in 1hr44' (4'10" / km)
Za : 15 km in 58'45" (3'55" / km)
Zo : 35 km in 2h32'(4'20" / km)
Week13+14 Ma : 15 km in 1h08' (4'30" / km)
Di : 16 km in 57'20" (3'35" / km)
Wo : 10 km in 45'(4'30"/km)//8 x 1 km in 3'12" P:2'
Do : 25 km in 1h44' , (4'10" / km)
Vr : 20 km in 1hr20' (4'00" / km)
Za : 30 km in 2h45'(5'30" / km)
Zo : 20 km in 1h20'(4'00" / km)
Week 15 Ma : 15 km in 58'45"(3'55" / km)
Di : 10 km in 45'(4'30"/km)//20 x 300 m in 1'01' P:30"
Wo : 20 km in 1h20'(4'00" / km)
Do : 15 km in 58'45" (3'55" / km)
Vr : 10 km speelse loop Za : 30 km in 1hr16' (3'32" / km)
Zo : 15 km in 1h08'(4'30" / km)
Week 16 Ma : 20 km in 1h20' (4'00" / km)
Di : 25 km in 1h44' (4'10" / km)
Wo : 20 x 1 km in 3'33", dribbelpauze 1'
Do : 20 km in 1h22' (4'05" / km)
Vr : 10 km in 45'(4'30"/km)//3 x 3 km in 10'15" P:5'
Za : 32 km in 2hr56' (5'30" / km)
Zo : 15 km in 1h08'(4'30" / km)
Week 17 Ma : 25 km in 1h44' (4'10" / km)
Di : 10 x 1 km in 3'12", dribbelpauze 2'
Wo : 20 km in 1hr20' (4'00" / km)
Do : 33 km in 3h02'(5'30" / km)
Vr : 15 km in 58'45" (3'55" / km)
Za : 15 km in 1h08'(4'30"/km)//16 km in 56' (3'30"/km)
Zo : 20 km in 1hr30' (4'30" / km)
Week 18 Ma : 25 km in 1h44' (4'10" / km)
Di : 2 x 5 km in 17'45", dribbelpauze 1'
Wo : 20 km in 1hr30' (4'30" / km)
Do : 35 km in 2h32'(4'20" / km)
Vr : 20 km in 1h20' (4'00" / km)
Za : 15 km in 1h08' , (4'30" / km)
Zo : 10 km in 145' (4'30"/km)//10 km in 32' (3'12"/km)
Week 19 Ma : 20 km in 1h30' (4'30" / km)
Di : 10 km in 45'(4'30"/km)//20 x 300 m in 1'01" P:30"
Wo : 15 km in 1h08' (4'30" / km)
Do : 2 x 10 km in 35'30" P:10'
Vr : 25 km in 2hr18 (5'30" / km)
Za : 20 km in 1h20'(4'00" / km)
Week 20 Ma : 15 km in 58'45"(3'55" / km)
Di : 10 x 300 m in 50", dribbelpauze 1'
Wo : 20 km in 1h20' (4'00" / km)
Do : 10 km , 4'30" /km , na 30' 2 km in 7'10"
Za : 7 km speelse loop
Zo : marathon in 2h30' (3'33"/km)