Trainingschema 10 km in 34’.
Voorwaarde : 10 km in 36'00" / 100 tot 120 km per week in 6 trainingen
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Week 1+2 Di : 15 km in 1h13' (4'50" /km)
Wo : 8 x 1 km in 3'25", dribbelpauze 2'
Do : 20 km in 1h27' (4'20" / km)
Vr : 15 km in 1hr04'(4'15" / km)
Za : 24 km in 1h48' (4'30" / km)
Zo : 11 km in 39'25" (3'35" / km)
Week 3 Di : 15 km uur 1hr13' (4'50" / km)
Wo : 1h20' lopen
Do : 20 km in 1hr50' (5'30" / km)
Vr : 15 km in 1hr04'(4'15" / km)
Za : 12 km in 58'(4'50" / km)
Zo : TEST 5 km in 17'00" (3'24" / km)
Week 4 Di : 15 km in 1hr13' (4'50" / km)
Wo : 3 x 3 km in 11', dribbelpauze 4'
Do : 22 km in 2hr01' (5'30" / km)
Vr : 10 km in 40'(4'00" / km)
Za : 23 km in 1h44'(4'30" / km)
Zo : 20 km in 1h27' (4'20" / km)
Week 5+6 Di : 15 km in 1hr13'(4'50" /km)
Wo : 8 x 1 km in 3'25" , dribbelpauze 2'
Do : 20 km in 1h27' (4'20" / km)
Vr : 1h20' lopen
Za : 25 km in 1hr53' (4'30" / km)
Zo : 12 km in 43' (3'35" / km)
Week 7 Di : 20 km in 1hr37' (4'50" / km)
Wo : 1h20' lopen
Do : 22 km in 2h01' (5'30" / km)
Vr : 15 km in 1h04' (4'15" / km)
Za : 10 km in 48'20"(4'50" / km)
Zo : TEST 5 km in 16'55" (3'23" / km)
Week 8 Di : 15 km in 1hr13'(4'50" / km)
Wo : 3 x 3 km in 11'00" , dribbelpauze 4'
Do : 20 km in 1h27' (4'20" / km)
Vr : 15 km in 1h04' (4'15" / km)
Za : 25 km in 2h17'(5'30" / km)
Zo : 20 km in 1h'27' (4'20" / km)
Week 9+10 Di : 15 km in 1hr13'(4'50" /km)
Wo : 8 x 1 km in 3'25" (5'30" / km), dribbelpauze 2'
Do : 20 km in 1h27' , (4'20" / km)
Vr : 1h30' lopen
Za : 25 km in 1hr53' (4'30" / km)
Zo : 12 km in 43' (3'35" / km)
Week 11 Di : 15 km in 1h13' (4'50" / km)
Wo : 20 km in 1h27' (4'20" / km)
Do : 22 km in 2hr01' (5'30" / km)
Vr : 20 km in 1h27' (4'20" / km)
Za : 15 km in 1h13'(4'50" / km)
Zo : TEST 5 km in 16'50" (3'22" / km)
Week 12 Di : 20 km in 1h37' (4'50" / km)
Wo : 3 x 3 km in 11' ,dribbelpauze 4'
Do : 20 km in 1hr27' (4'20" / km)
Vr : 20 x 1 km in 3'45", dribbelpauze 1'
Za : 25 km in 1h53' (4'30" / km)
Zo : 22 km in 2h01' (5'30" / km)
Week 13+14Di : 12 km in 42'00"(3'30" /km)
Wo : 15 km in 1h13' (4'50" / km)
Do : 20 km in 1h27' (4'20" / km)
Vr : 8 x 1 km in 3'20" , dribbelpauze 2'
Za : 20 km in 1'37" (4'50" / km)
Zo : 27 km in 2hr02" (4'30" / km)
Week 15 Ma : 1h30' lopen
Di : 20 km in 1h27' (4'20" / km)
Wo : 8 x 1 km in 3'20", dribbelpauze 2'
Do : 20 km in 1hr27' (4'20" / km)
Vr : 10 km in 48'20"(4'50" / km)
Za : 30' m speelse loop
Zo : 25 km in 1hr30' (3'36" / km)
Week 16 Di : 15 km in 1hr13' (4'50" / km)
Wo : 20 km in 1h30' (4'30" / km)
Do : 25 km in 1hr53' (4'30" / km )
Vr : 3 x 1 km in 3'05" , dribbelpauze 12'
Za : 20 km in 1hr50' (5'30" / km)
Zo : 25 km km in 1hr50' (4'25" / km)
Week 17 Ma : 10 x 400 m in 1'22", dribbelpauze 50"
Di : 25 km in 1h53' (4'30" / km)
Wo : 8 x 1 km in 3'20" dribbelpauze 2'
Do : 20 km in 1hr37' (4'50" / km)
Za : 25 km km in 1hr53'(4'30" / km)
Zo : 1h20' lopen
Week 18 Di : 4 x 2 km in 6'40" , dribbelpauze 3'
Wo : 20 km in 1hr37' (4'50" / km )
Do : 5 x 300 m in 53" , dribbelpauze 1'
Vr : 20 km in 1hr27' (4'20" / km)
Za : 30' speelse loop
Zo : TEST 5 km in 16'45" (3'21" / km)
Week 19 Di : 12 km(3 km:17'30",3 km:15'30",3 km :13'15", 3 km:11')no pause
Wo : 15 km in 1hr04', (4'15" / km )
Do : 10 x 1 km in 3'50"(1' pauze), 4 x 1 km in 3'20" (2' pauze)
Vr : 12 km in 42'(3'30" / km)
Za : 22 km in 1hr35' (4'20" / km)
Zo : 1h20' lopen
Week 20 Ma : 5 x 2 km in 6'45" , dribbelpauze 3'
Di : 15 km in 1hr13' (4'50" / km)
Wo : 15 km in 1hr04' (4'15" / km)
Do : 14 km in 1hr03' (4'30" / km)
Za : 30' speelse loop
Zo : 10 km in 34' (3'24" / km)