Voorwaarde : 10 km in 38'00" / 90 tot 110 km per week in 6 trainingen
Week 1+2 Di : 18 km in 1h23' (4'35" /km)
Wo : 8 x 1 km in 3'35" dribbelpauze 3'
Do : 15 km in 1h15' (5'00" / km)
Vr : 12 km in 53'00" (4'25" / km)
Za : 20 km in 2hr (6' / km)
Zo : 11 km in 42'10" (3'50" / km)
Week 3 Di : 10 km in 50' (5' / km)
Wo : 1hr10' lopen
Do : 15 km in 1hr15' (5'00" / km)
Vr : 15 km in 1hr06' (4'25" / km)
Za : 12 km in 1hr( 5'00" / km)
Zo : TEST 5 km in 18'10" (3'38" / km)
Week 4 Di : 15 km in 1hr15' (5' / km)
Wo : 3 x 3 km in 11'30" dribbelpauze 5'
Do : 15 km in 1hr06' (4'25" / km)
Vr : 10 km in 42'30" (4'15" / km)
Za : 22 km in 1h43'(4'40" / km)
Zo : 15 km in 1h06' (4'25" / km)
Week 5+6 Di : 20 km in 1hr32' (4'35" /km)
Wo : 8 x 1 km in 3'35" , dribbelpauze 3'
Do : 15 km in 1h15' (5'00" / km)
Vr : 15 km in 1h06' (4'25" / km)
Za : 22 km in 2'12" (6' / km)
Zo : 11 km in 42'10" (3'50" / km)
Week 7 Di : 12 km in 1 hr (5'00" / km)
Wo : 1hr10' lopen
Do : 10 km in 50' (5'00" / km)
Vr : 20 km in 1h32' (4'35" / km)
Za : 15 km in 1hr15'(5'00" / km)
Zo : TEST 5 km in 18'00" (3'36" / km)
Week 8 Di : 15 km in 1h15' (5'00" / km)
Wo : 3 x 3 km in 11'30" , dribbelpauze 5'
Do : 22 km in 1h45' (4'45" / km)
Vr : 12 km in 51' (4'15" / km)
Za : 18 km in 1h23'(4'35" / km)
Zo : 15 km in 1h'06' (4'25" / km)
Week 9+10 Di : 20 km in 1hr32'(4'35" /km)
Wo : 8 x 1 km in 3'35" , dribbelpauze 3'
Do : 15 km in 1h15' (5'00" / km)
Vr : 12 km in 53'00" (4'25" / km)
Za : 22 km in 2'12" (6'00" / km)
Zo : 12 km in 46'00" (3'50" / km)
Week 11 Di : 12 km in 1h00' (5'00" / km)
Wo : 1hr20' lopen
Do : 20 km in 1hr32' (4'35" / km)
Vr : 15 km in 1h06' (4'25" / km)
Za : 15 km in 1h15'(5'00" / km)
Zo : TEST 5 km in 17'50" (3'34" / km)
Week 12 Di : 15 km in 1h15' (5'00" / km)
Wo : 20 km in 1h32' (4'35" / km)
Do : 3 x 3 km in 11'30" (P : 5')
Vr : 15 km in 1h06'(4'25" / km)
Za : 22 km in 1h45' (4'45" / km)
Zo : 15 km in 1h15' (5'00" / km)
Week 13+14Di : 12 km in 45'00"(3'45" /km)
Wo : 15 km in 1h15' (5'00" / km)
Do : 25 km in 2h30' (6'00" / km)
Vr : 8 x 1 km in 3'30" , dribbelpauze 3'
Za : 15 km in 1hr06' (4'25" / km)
Zo : 20 km in 1hr32" (4'35" / km)
Week 15 Di : 15 x 200 m in 46", dribbelpauze 50'
Wo : 25 km in 1h59' (4'45" / km)
Do : 5 x 200 m in 38", dribbelpauze 1'
Vr : 15 km in 1hr15' (5'00" / km)
Za : 30' speelse loop
Zo : 5 km in 17'40" (3'32" / km)
Week 16 Ma : 15 km in 1hr15', (5' / km)
Di : 15 x 1 km in 4', dribbelpauze 50"
Wo : 20 km in 1hr32' (4'35" / km)
Do : 8 x 1 km in 3'30" , dribbelpauze 3'
Za : 25 km in 1hr59' (4'45" / km)
Zo : 1hr20' lopen
Week 17 Ma : 12 km in 1hr(5'00" /km)
Di : 20 km in 2h00' (6'00" / km)
Wo : 10 x 300 m in 57" , dribbelpauze 50"
Vr : 12 km in 53'00" (4'25" / km)
Za : 8 x 1 km in 3'30" , dribbelpauze 3'
Zo : 15 km in 1h15' (6'00" / km)
Week 18 Ma : 25 km in 2h30' (6'00" / km)
Wo : 7 x 1 km in 3'30" , dribbelpauze 3'
Do : 20 km in 1hr35' (4'45" / km)
Vr : 12 km in 1hr (5'00" / km)
Zo : TEST 5 km in 17'30" (3'30" / km)
Week 19 Ma : 10 km in 1 hr(6'00" / km)
Wo : 5 x 300 m in 57" , dribbelpauze 1'
Do : 15 km in 1hr06' (4'25" / km)
Vr : 4 x 2 km in 7', dribbelpauze 4'
Za : 15 km in 1hr15' (5'00" / km)
Zo : 1hr10' lopen
Week 20 Ma : 12 km in 53' (4'25" /km)
Di : 15 km in 1hr06' (4'25" / km)
Do : 12 x 400 m in 1'26" (P : 1')
Za : 30' speelse loop
Zo : 10 km in 36' (3'36" / km)