Voorwarde :10 km in 45'/ 65 tot 80 km per week in 5 trainingen

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Week 1 +2 Di : 15 km in 1hr23'(5'30" /km)
          Wo : 10 km in 47'30", (4'45" / km)
          Do : 12 km in 1hr12' (6'00" / km)
          Za : 6 x 1 km in 4'20", dribbelpauze 3'
          Zo : 15 km in 1h23'(5'30" / km)

Week 3    Di : 1h10' loslopen
          Wo : 10 km in 1hr15' (7'30" / km)
          Do : 15 km in 1h23'(5'30" / km)
          Za : 8 km in 48'(6'00" / km)
          Zo : 10 km in 45' (4'30" / km)

Week 4    Ma : 12 km in 1h12' (6'00" / km)
          Wo : 15 km in 1h23'  (5'30" / km)
          Do : 12 x 1 km in 4'50", dribbelpauze 1'
          Za : 20 km in 1h50'(5'30" / km)
          Zo : 12 km in 1h30'  (7'30" / km)

Week 5+6  Di : 10 km in 47'30"(4'45" / km)
          Wo : 15 km in 1h30'  (6'00" / km)
          Do : 15 km in 1h23'  (5'30" / km)
          Za : 6 x 1 km in 4'25", dribbelpauze 3'
          Zo : 20 km in 1h50'  (5'30" / km)

Week 7    Di : 1h10' loslopen
          Wo : 15 km in 1h53' , (7'30" / km)
          Do : 15 km in 1h23' , (5'30" / km)
          Za : 8 km in 48' (6'00" / km)
          Zo : 10 km in 44'30"  (4'27" / km)

Week 8    Ma : 12 km in 1h12' (6'00" / km)
          Wo : 15 km in 1h23'  (5'30" / km)
          Do : 15 km in 1h53'  (7'30" / km)
          Za : 3 x 3 km in 14'00", dribbelpauze 5'
          Zo : 20 km in 1h50'  (5'30" / km)

Week 9+10 Di : 10 km in 46'40"(4'40" /km)
          Wo : 15 km in 1h30' , (6'00" / km)
          Do : 15 km in 1hr23' (5'30" / km)
          Za : 9 km : 3 km in 17'(5'40"/km),3 km in 15'30"(5'10"/km),
               3 km in 14'(4'40"/km) geen pauze
          Zo : 22 km in 2h05'(5'40" / km)

Week 11   Di : 1h10' loslopen
          Wo : 15 km in 1h53' , (7'30" / km)
          Do : 20 km in 1hr50' (5'30" / km)
          Za : 10 km in 1hr (6'00" / km)
          Zo : 10 km in 44'  (4'24" / km)

Week 12   Ma : 12 km in 1h12' (6'00" / km)
          Wo : 15 km in 1h23'  (5'30" / km)
          Do : 15 km in 1hr53' (7'30" / km)
          Za : 3 x 3 km in 14', dribbelpauze 5'
          Zo : 22 km in 2h05'  (5'40" / km)

Week13+14 Di : 12 km in 56' (4'40" / km)
          Wo : 15 km in 1h30'  (6'00" / km)
          Do : 15 km in 1h23'  (5'30" / km)
          Za : 7 x 1 km in 4'20", dribbelpauze 3'
          Zo : 23 km in 2h10'  (5'40" / km)

Week 15   Di : 1h10' loslopen
          Wo : 15 km in 1h53'  (7'30" / km)
          Do : 20 km in 1hr50' (5'30" / km)
          Za : 10  km in 1 hr
          Zo : 10 km in 43'40"(6'00" / km)

Week 16   Ma : 12 km in 1h12' (6'00" / km)
          Wo : 15 km in 1h23'  (5'30" / km)
          Do : 16 km in 2h00' (7'30" / km)
          Za : 15 x 1 km in 4'50", dribbelpauze 1'
          Zo : 23 km in 2h10'  (5'40" / km)

Week 17   Di : 12 km in 56' (4'40" / km)
          Wo : 15 km in 1h30'  (6'00" / km)
          Do : 20 km in 1h50'  (5'30" / km)
          Za : 25 km in 2h22'  (5'40" / km)
          Zo : 6 x 1 km in 4'30", dribbelpauze 3'

Week 18   Di : 2 x 5 km in 22'30", dribbelpauze 10'
          Wo : 20 km in 1h50' (5'30" / km)
          Do : 22 km in 2hr05' (5'40" / km)
          Za : 10 km in 1h(6'00" / km)
          Zo : 10 km in 43'15" (4'19" / km)

Week 19   Ma : 12 km in 1h12' (6'00" / km)
          Wo : 15 km in 1h23'  (5'30" / km)
          Do : 10 x 400 m in 1'44", dribbelpauze 2'
          Za : 25 km in 2h22'  (5'40" / km)
          Zo : 10 km in 51'40" (5'10" / km)

Week 20   Ma : 10 km in 45' (4'30" / km)
          Wo : 15 km ,5'30"/km, na 30' 2 km in 9'
          Do : 10 km in 51'40" (5'10" / km)
          Za : 30' speelse loop
          Zo : 1/2 marathon in 1h35' (4'30"/km)

                               

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