10 Km in 55'Traningsschema van 20 weken
Voorwaarde : 50' kunnen lopen en 30 tot 40 km per week in 4 trainingen
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1. Week 1+2
Di : 10 km in 1h15' (7'30"/km)
Do : 3 x 1 km in 5'30" met dribbelpauze 3'
Za : 10 km in 1h08' (6'45" /km)
Zo : 6 km in 36' (6'00" / km)
2. Week 3
Di : 6 km in 45'00" (7'30" / km)
Do : 8 km in 54'00" (6'45" / km)
Za : 10 km in 1h25' (8'30" / km)
Zo : 20' heen, 5' dribbelpauze, 20' terug (even snel)
3. Week 4
Di : 6 km in 40'30" (6'45" / km)
Do : 2 x 3 km in 18'00" , dribbelpauze 5'
Za : 10 km in 1h25' (8'30" / km)
Zo : 8 km in 54'00" (6'45" / km)
4. Week 5+6
Di : 7 km in 42'00" (6'00" / km)
Do : 5' wandelen, 3 x 2 km in 15'00"
Za : 12 km in 1h26' (7'10" / km)
Zo : 8 km in 54' (6'45" / km)
5. Week 7
Di : 6 km in 40'30" (6'45" / km)
Do : 3 x 1 km in 5'30" , dribbelpauze 3'
Za : 10 km in 1h25' (8'30" /km)
Zo : 14 km in 1h40' (7'10" / km)
6. Week 8
Di : 8 km in 1 uur (7'30" / km)
Do : 10 km in 1h08' (6'45" / km)
Za : 10 km in 1h25' (8'30" / km)
Zo : 30' heen, 1' dribbelpauze, 30' terug (even snel)
7. Week 9+10
Di : 10 km in 1h15' (7'30" / km)
Do : 2 x 2 km in 11'00" , dribbelpauze 4'
Za : 10 km in 1h25' (8'30" / km)
Zo : 10 km in 1h08' (6'45" / km)
8. Week 11
Di : 8 km in 54'00" (6'45" / km)
Do : 10 km in 1h08' (6'45" / km)
Za : 6 km in 45'00" (7'30" / km)
Zo : TEST 5 Km in 28'00" (5'63" /km)
9. Week 12
Di : 8 km in 1h00' (7'30" / km)
Do : 12 km in 1h26' (7'10" / km)
Za : 6 km in 45' (7'30" /km)
Zo : 3 x 3 km in 18', dribbelpauze 5'
10. Week 13+14
Di : 8 km in 1 uur (7'30" / km)
Do : 7 km in 41'25" (5'55" / km)
Za : 8 km in 1h00' (7'30" / km)
Zo : 14 km in 1h40' (7'10" / km)
11. Week 15
Di : 10 km in 1h08' (6'45" / km)
Do : 10 km in 1h25' (8'30" / km)
Za : 6 km in 45' (7'30" / km)
Zo : TEST 5 km in 27'30" (5'30" / km)
12. Week 16
Di : 8 km in 1 uur (7'30" / km)
Do : 3 x 3 km in 18'00", dribbelpauze 5'
Za : 10 km in 1h25' (8'30" / km)
Zo : 12 Km in 1h26' (7'10" /km)
13. Week 17
Di : 8 km in 54'00" (6'45" / km)
Do : 15 km in 1h48' (7'10" / km)
Za : 5 x 1 km in 5'30", dribbelpauze 4'
Zo : 8 km in 1h00' (7'30" / km)
14. Week 18
Di : 8 km in 47'20" (5'55" / km)
Do : 8 km in 1h00' (7'30" / km)
Za : 15 km in 1h48' (7'10" / km)
Zo : 10 km in 1h25' (8'30" / km)
15. Week 19
Di : 10 x 400 m in 2'12", dribbelpauze 2'
Do : 8 km in 1 uur (7'30" / km)
Za : 15 km in 1h48' (7'10" / km)
Zo : 10 km in 1h08' (6'45" / km)
16. Week 20
Di : 12 km in 1h30' (7'30" / km)
Do : 10 km in 1h08' (6'45" / km)
Vr : 7 km in 52'30" (7'30" / km)
Zo : TEST 10 Km in 55'00" (5'30"