Voorwaarde : 10 km in 42'00" / 70 tot 80 km per week in 5 trainingen

Week 1+2  Di : 14 km in 1h15' (5'00" /km)
          Wo : 10 km in 43'20" (4'20" / km)
          Do : 12 km in 1h06'  (5'30" / km)
          Za : 6 x 1 km in 4', dribbelpauze 3'
          Zo : 20 km in 1hr40"  (5'00" / km)



Week 3    Di : 1 uur loslopen
          Wo : 15 km in 1h38'  (6'30" / km)
          Do : 10 km in 47'30" (4'45" / km)
          Za : 10 km in 55'(5'30" / km)
          Zo : TEST 5 km in 20'15" (4'03" / km)



Week 4    Di : 10 km in 55' (5'30" / km)
          Wo : 3 x 3 km in 13', dribbelpauze 5'
          Do : 10 km in 50'00" (5'00" / km)
          Za : 20 km in 1h42'(5'05" / km)
          Zo : 15 km in 1h38'  (6'30" / km)



Week 5+6  Di : 11 km in 47'40"(4'20" /km)
          Wo : 12 km in 1h06'  (5'30" / km)
          Do : 15 km in 1h15'  (5'00" / km)
          Za : 7 x 1km in 4' , dribbelpauze 3'
          Zo : 20 km in 1hr40"  (5'00" / km)



Week 7    Di : 1 uur loslopen
          Wo : 15 km in 1h38'  (6'30" / km)
          Do : 15 km in 1h15' (5'00" / km)
          Za : 10 km in 55'(5'30" / km)
          Zo : TEST 5 km in 20'00" (4'00" / km)



Week 8    Di : 15 km in 1h23' (5'30" / km)
          Wo : 3 x 3 km in 13'00" , dribbelpauze 5'
          Do : 15 km in 1h15'  (5'00" / km)
          Za : 20 km in 1h40'(5'00" / km)
          Zo : 15 km in 1h'38' (6'30" / km)



Week 9+10 Di : 11 km in 47'40"(4'20" /km)
          Wo : 15 km in 1h23'  (5'30" / km)
          Do : 15 km in 1h15'  (5'00" / km)
          Za : 7 x 1 km in 4' , dribbelpauze 3'
          Zo : 20 km in 1hr40"  (5'00" / km)



Week 11   Di : 15 km in 1h38' (6'30" / km)
          Wo : 15 km in 1h15'  (5'00" / km)
          Do : 10 km in 47'30" (4'45" / km)
          Za : 12 km in 1h06'(5'30" / km)
          Zo : TEST 5 km in 20'00" (4'30" / km)



Week 12   Di : 15 km in 1h23' (5'30" / km)
          Wo : 15 km in 1h15'  (5'00" / km)
          Do : 1 uur loslopen
          Za : 20 km in 1h42'(5'05" / km)
          Zo : 15 km in 1h38'  (6'30" / km)



Week 13+14Di : 11 km in 46'45"(4'15" /km)
          Wo : 15 km in 1h23'  (5'30" / km)
          Do : 15 km in 1h15'  (5'00" / km)
          Za : 7 x 1 km in 3'55" , dribbelpauze 3'
          Zo : 20 km in 1hr40"  (5'00" / km)



Week 15   Ma : 10 x 1 km in 4'30", dribbelpauze 1'
          Di : 15 km in 1h38'  (6'30" / km)
          Wo : 7 x 1 km in 3'55", dribbelpauze 3'
          Vr : 10 km in 47'30" (4'45" / km)
          Za : 25 km in 2h11'(5'15" / km)
          Zo : 10 km in 47'30" (4'45" / km)



Week 16   Di : 15 x 200 m in 52", dribbelpauze 1'
          Wo : 20 km in 1h40'  (5'00" / km)
          Do : 5 x 200 m in 42", dribbelpauze 1'
          Vr : 12 km in 1h09'  (4'45" / km)
          Za : 30' speelse loop
          Zo : TEST 5 km in 19'50" (3'58" / km)                      



Week 17   Ma : 10 km in 55'00"(5'30" /km)
          Di : 18 km in 1h30'  (5'00" / km)
          Wo : 10  x 200 m in 42" , dribbelpauze 1'
          Do : 10 km in 47'30" (4'45" / km)
          Vr : 8 x 1 km in 3'55" , dribbelpauze 3'
          Za : 20 km in 2h10'  (6'30" / km)



Week 18   Ma : 23 km in 2h01' (5'15" / km)
          Wo : 3 x 3 km in 13' , dribbelpauze 5'
          Do : 10 km in 55'00" (5'30" / km)
          Vr : 12 km in 57'00" (4'45" / km)
          Zo : TEST 5 km in 19'30" (3'54" / km)



Week 19   Ma : 10 km in 55' (5'30" / km)
          Wo : 10 x 300 m in 1'03" , dribbelpauze 1'
          Do : 10 km in 50'00" (5'00" / km)
          Vr : 20 km in 1h40'(5'00" / km)
          Za : 4 x 2 km in 8' , dribbelpauze 4'
          Zo : 12 km in 1h06' (5'30" / km)



Week 20   Di : 15 km in 1h15' (5'00" /km)
          Do : 12 km in 57'00" (4'45" / km)
          Vr : 10 km in 55'00" (5'30" / km)
          Za : 30' speelse loop
          Zo : 10 km in 40'  (4'00" / km)