Week 1 +2 Di : 10 km in 57'30"(5'45" /km)
          Do : 10 km in 52'30", (5'15" / km)
          Za : 12 km in 1hr18' (6'30" / km)
          Zo : 20 km in 2hr  (6'00" / km)

Week 3    Di : 15 km in 2h00' (8'00" / km)
          Do : 8 km in 46' (5'45" / km)
          Za : 7 km in 45'30"(6'30" / km)
          Zo : TEST 10 km in 50' (5'00" / km)

Week 4    Ma : 10 km in 1h05' (6'30" / km)
          Vr : 12 x 1 km in 5'25", dribbelpauze 1'
          Wo : 10 km in 1h20'  (8'00" / km)
          Za : 20 km in 2h00'  (6'00" / km)

Week 5+6  Ma : 10 km in 52'30"(5'15" / km)
          Wo : 12 km in 1h18'  (6'30" / km)
          Vr : 6 x 1 km in 5'00", dribbelpauze 4'
          Zo : 20 km in 2h00'  (6'00" / km)

Week 7    Di : 15 km in 2hr00'(8'00" /km)
          Do : 10 km in 57'30", (5'45" / km)
          Za : 7 km in 45'30" (6'30" / km)
          Zo : 10 km in 49'30"(4'57" / km)

Week 8    Ma : 10 km in 1h05' (6'30" / km)
          Do : 1 hr loslopen
          Za : 15 km in 2hr00' (8'00" / km)
          Zo : 20 km in 2hr  (6'00" / km)

Week 9+10 Di : 10 km in 52'30"(5'15" /km)
          Do : 10 km in 1h05' , (6'30" / km)
          Za : 20 km in 2hr00' (6'00" / km)
          Vr : 6 x 1 km in 4'50", dribbelpauze 3'

Week 11   Di : 18 km in 1hr48'(6'00" /km)
          Do : 10 km in 1h20' , (8'00" / km)
          Za : 7 km in 45'30" (6'30" / km)
          Zo : 10 km in 49'  (4'54" / km)

Week 12   Ma : 10 km in 1h05' (6'30" / km)
          Wo : 15 km in 2h00'  (8'00" / km)
          Vr : 3 x 3 km in 15'30", dribbelpauze 5'
          Zo : 20 km in 2h00'  (6'00" / km)

Week13+14 Di : 10 km in 51'40"(5'10" / km)
          Wo : 15 km in 1h38'  (6'30" / km)
          Vr : 6 x 1 km in 4'50", dribbelpauze 3'
          Zo : 22 km in 2h12'  (6'00" / km)

Week 15   Di : 10 km in 1h20' (8'00" / km)
          Do : 13 km in 1hr36' (6'00" / km)
          Za : 10 km in 1h05'(6'30" / km)
          Zo : TEST 10 km in 48'30" (4'51" / km)

Week 16   Ma : 10 km in 1h05' (6'30" / km)
          Vr : 12 x 1 km in 5'25", dribbelpauze 1'
          Wo : 15 km in 2h00'  (8'00" / km)
          Zo : 20 km in 2h00'  (6'00" / km)

Week 17   Di : 10 km in 51'40"(5'10" / km)
          Do : 15 km in 1hr38' (6'30" / km)
          Za : 25 km in 2h36'(6'15" / km)
          Zo : TEST 10 km in 1hr05' (6'30" / km)

Week 18   Vr : 2 x 5 km in 24'50",(4'58"/km) dribbelpauze 10'
          Za : 15 km in 1h30'(6'00" / km)
          Za : 25 km in 2h36'(6'15" / km)
          Zo : 15 km in 2hr (8'00" / km)

Week 19   Ma : 10 km in 51'40"(5'10" / km)
          Wo : 10 km in 1h05'  (6'30" / km)
          Vr : 10 x 400 m in 1'55", dribbelpauze 2'
          Zo : 20 km in 2h00'  (6'00" / km)

Week 20   Ma : 9 km in 44'42"(4'58" / km)
          Di : 12 km in 1h12'  (6'00" / km)
          Wo : 10 km in 5'45", na 30' 2 km in 10'
          Do : 7 km in 40'15" (5'45" / km)
          Za : 30' speelse loop
          Zo : 1/2 marathon in 1h45' (4'58"/km)


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