Week 1+2  Di : 15 km in 1hr23'(5'30" /km)
          Do : 6 x 1 km in 4'25", dribbelpauze 3'
          Za : 10 km in 47'30" (4'45" /km)
          Zo : 15 km in 1hr30' (6'00" / km)



Week 3    Di : 10 km in 1h15' (7'30" / km)
          Do : 10 km in 52'30" (5'15" / km)
          Za : 15 km in 1h23'(5'30" / km)
          Zo : TEST 5 km in 23'00" (4'36" / km)



Week 4    Di : 3 x 3 km in 14'15" dribbelpauze 5'
          Do : 12 km in 1h12' (6'00" / km)     '
          Za : 15 km in 1h23' (5'30" / km)
          Zo : 15 km in 1hr53"  (7'30" / km)



Week 5+6  Di : 10 x 1 km in 5'00", dribbelpauze 1'
          Do : 15 km in 1hr23' (5'30" / km)
          Za : 10 km in 47'30" (4'45" / km)
          Zo : 12 km in 1h12' (6'00" / km)



Week 7    Di : 10 km in 1h15' (7'30" / km)
          Do : 10 km in 52'30" (5'15" / km)
          Za : 10 km in 1 uur  (6'00" /km)
          Zo : TEST 5 km in 22'30" (4'30" / km)



Week 8    Di : 15 km in 1h30' (6'00" / km)
          Do : 3 x 3 km in 14'15" , dribbelpauze 5'
          Za : 15 km in 1h53'  (7'30" / km)
          Zo : 15 km in 1h23' (5'30" / km )



Week 9+10 Di : 10 km in 47'30",(4'45" / km)
          Do : 10 km in 1h00' (6'00" / km)
          Za : 20 km in 1hr50'(5'30" / km)
          Zo : 7 x 1 km in 4'25" , dribbelpauze 3'



Week 11   Di : 10 km in 52'30" (5'15" / km)
          Do : 10 km in 1h15' (7'30" / km)
          Za : 8 km in 48'00(6'00" / km)
          Zo : TEST 5 Km in 22'00" (4'24" /km)



Week 12   Di : 12 km in 1h12'  (6'00" / km)
          Do : 3 x 3 km in 14'15", dribbelpauze 5'
          Za : 15 km in 1h53' (7'30" / km)
          Zo : 15 km in 1h23' (5'30" / km)   '



Week 13+14Di : 10 km in 46'40", (4'40" / km)
          Do : 12 km in 1h12'  (6'00" / km)
          Za : 7 x 1 km in 4'20" , dribbelpauze 3'
          Zo : 20 km in 1h50' (5'30" /km)



Week 15   Di : 15 x 200 m in 57' , dribbelpauze 1'30"
          Do : 10 km in 1h15' (7'30" / km)
          Za : 10 km in 52'30" (5'15" / km)
          Zo : 15 km in 1h23'  (5'30" / km)



Week 16   Di :10 x 1 km in 5', dribbelpauze 1'
          Do : 10 km in 52'30' (5'15" / km)
          Vr : 15 km in 1h23' (5'30" / km)
          Zo : 15 Km in 1h53' (7'30" /km)



Week 17   Di : 7 x 1 km in 4'25", dribbelpauze 3'
          Do : 15 km in 1h23' (5'30" / km)
          Za : 10 km in 1h00' (6'00" / km)
          Zo : TEST 5 km in 22'00", (4'24" / km )



Week 18   Di : 12 km in 1h12' (6'00" / km)
          Do : 10  x 300 m in 1'10", dribbelpauze 1'
          Za : 20 km in 1h50'  (5'30" / km)
          Zo : 15 km in 1h23' (5'30" / km)



Week 19   Di : 8 x 1 km  in 4'25", dribbelpauze 3'
          Do : 10 km in 1h00' (6'00" / km)
          Vr : 20 km in 1h50' (5'30" / km)
          Zo : 3 x 2 km in 8'50", dribbelpauze 5'



Week 20   Di : 15 km in 1h23'  (5'30" / km)
          Do : 10 km in 52'30" (5'15" / km)
          Vr : 8 km in 48'00" (6'00" / km)
          Zo : 10 Km in 44'00" (4'24" /km)