Trainingschema 10 km in 38’.
Voorwaarde : 10 km in 40'00" / 80 tot 90 km per week in 6 trainingen
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Week 1+2 Di : 15 km in 1h11' (4'45" /km)
Wo : 10 km in 40'50" (4'05" / km)
Do : 12 km in 1h03' (5'15" / km)
Vr : 6 x 1 km in 3'50", dribbelpauze 3'
Za : 10 km in 52'30" (5'15" / km)
Zo : 20 km in 1hr37" (4'45" / km)
Week 3 Di : 1 uur loslopen
Wo : 15 km in 1h30' (6'00" / km)
Do : 15 km in 1hr11' (4'45" / km)
Za : 10 km in 52'30"(5'15" / km)
Zo : TEST 5 km in 19'15" (3'51" / km)
Week 4 Di : 12 km in 1hr03' (5'15" / km)
Wo : 3 x 3 km in 12'15" dribbelpauze 5'
Do : 10 km in 52'30" (5'15" / km)
Vr : 20 km in 1h35'(4'45" / km)
Za : 10 x 1 km in 4'15", dribbelpauze 1'
Zo : 15 km in 1h30' (6'00" / km)
Week 5+6 Di : 11 km in 44'55"(4'05" /km)
Wo : 12 km in 1h03' (5'15" / km)
Do : 15 km in 1h11' (4'45" / km)
Vr : 7 x 1 km in 3'50" dribbelpauze 3'
Za : 10 km in 52'30" , (5'15" / km)
Zo : 20 km in 1hr37" (4'50" / km)
Week 7 Di : 1hr10 loslopen
Wo : 12 km in 57' (4'45" / km)
Do : 15 km in 1h30' (6'00" / km)
Vr : 10 km in 45' (4'30" / km)
Za : 8 km in 42'(5'15" / km)
Zo : TEST 5 km in 19'00" (3'48" / km)
Week 8 Di : 15 km in 1h19' (5'15" / km)
Wo : 3 x 3 km in 12'15" , dribbelpauze 5'
Do : 12 km in 57' (4'45" / km)
Vr : 10 x 400 m in 1'31" , dribbelpauze 1'
Za : 20 km in 1h35'(4'45" / km)
Zo : 20 km in 2h' (6'00" / km)
Week 9+10 Di : 12 km in 49'00"(4'05" /km)
Wo : 12 km in 1h03' (5'15" / km)
Do : 15 km in 1h11' (4'45" / km)
Vr : 7 x 1 km in 3'50" , dribbelpauze 3'
Za : 15 km in 1hr19' (5'15" / km)
Zo : 20 km in 1hr35' (4'45" / km)
Week 11 Di : 1hr15' lopen
Wo : 15 km in 1h30' (6'00" / km)
Do : 20 km in 1hr35" (4'45" / km)
Vr : 10 km in 45' (5'30" / km)
Za : 10 km in 52'30" (5'15" / km)
Zo : TEST 5 km in 18'50" (3'46" / km)
Week 12 Di : 15 km in 1h19' (5'15" / km)
Wo : 15 km in 1h11' (4'45" / km)
Do : 1 uur10' loslopen
Vr : 15 km in 1h19'(5'15" / km)
Za : 20 km in 1h35' (4'45" / km)
Zo : 20 km in 2h00' (6'00" / km)
Week 13+14Di : 11 km in 44'00"(4'00" /km)
Wo : 12 km in 1h03' (5'15" / km)
Do : 15 km in 1h11' (4'45" / km)
Vr : 7 x 1 km in 3'45" , dribbelpauze 3'
Za : 15 km in 1hr19', (5'15" / km)
Zo : 20 km in 1hr35" (4'45" / km)
Week 15 Ma : 10 x 1 km in 4'15", dribbelpauze 1'
Di : 24 km in 2h00' (5'00" / km)
Wo : 8 x 1 km in 3'45", dribbelpauze 3'
Do : 15 km in 1hr11' (4'45" / km)
Za : 20 km in 2h00'(6'00" / km)
Zo : 1hr10' lopen
Week 16 Di : 15 x 200 m in 49", dribbelpauze 1'
Wo : 22 km in 1h50' (5'00" / km)
Do : 5 x 200 m in 40", dribbelpauze 1'
Vr : 15 km in 1h19' (5'15" / km)
Za : 30' speelse loop
Zo : TEST 5 km in 18'40" (3'44" / km)
Week 17 Ma : 12 km in 1hr03'(5'15" /km)
Di : 20 km in 1h35' (4'45" / km)
Wo : 5 x 200 m in 40" , dribbelpauze 1'
Do : 10 km in 45'00" (4'30" / km)
Vr : 3 x 3 km in 12'15", dribbelpauze 5'
Za : 20 km in 2h00' (6'00" / km)
Week 18 Ma : 24 km in 2h00' (5'00" / km)
Wo : 8 x 1 km in 3'45" dribbelpauze 5'
Do : 12 km in 1hr03' (5'15" / km)
Vr : 10 km in 45'00" (4'30" / km)
Za : 30' speelse loop
Zo : TEST 5 km in 18'30" (3'42" / km)
Week 19 Ma : 10 km in 52'30" (5'15" / km)
Wo : 10 x 300 m in 1'00" , dribbelpauze 1'
Do : 12 km in 57'00" (4'45" / km)
Vr : 4 x 2 km in 7'30"(4'00" / km)
Za : 15 km in 1hr19' (5'15" / km)
Zo : 1hr lopen
Week 20 Ma : 10 km in 1h15' (4'30" /km)
Di : 15 km in 57'00" (4'45" / km)
Do : 10 x 400 m in 55'00" , dribbelpauze 1'
Za : 30' speelse loop
Zo : 10 km in 38' (3'48" / km
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