Week 1+2  Di : 10 km in 50'00"(5'00" /km)
          Wo : 10 km in 45'00" (4'30" / km)
          Do : 12 km in 1h09'  (5'45" / km)
          Za : 6 x 1 km in 4'10" , dribbelpauze 3'
          Zo : 18 km in 1hr38' (5'25" / km)

Week 3    Di : 13 km in 1h31' (7'00" / km)
          Do : 10 km in 50" (5'00" / km )
          Za : 10 km in 57'30"(5'45" / km)
          Zo : TEST 5 km in 21'15" (4'15" / km)

Week 4    Di : 10 km in 57'30" (5'45" / km)
          Wo : 3 x 3 km in 13'30", dribbelpauze 5'
          Do : 10 km in 50'00"(5'00" / km)     '
          Za : 18 km in 1h38' (5'25" / km)
          Zo : 13 km in 1hr31"  (7'00" / km)

Week 5+6  Di : 10 km in 45'00" (4'30"/km)
          Wo : 12 km in 1h09' (5'45" / km)
          Do : 10 km in 50' (5'00" / km)
          Za : 6 x 1 km in 4'10", dribbelpauze 3'

Week 7    Di : 13 km in 1h31' (7'00" /km)
          Do : 12 km in 1h00' (5'00" / km)
          Za : 15 x 200 m in 54" , dribbelpauze 1'30"
          Zo : 10 km in 50' (5'00" / km)

Week 8    Di : 10 km in 50' (5'00" / km)
          Wo : 3 x 3 km in 13'30", dribbelpauze 5'
          Do : 15 km in 1h19' (5'15" / km )
          Za : 18 km in 1h38'(5'25" / km)
          Zo : 13 km in 1h31'  (7'00" / km)

Week 9+10 Di : 11 km in 49'30" (4'30" / km)
          Wo : 10 km in 57'30" (5'45" / km)
          Do : 15 km in 1h19' (5'15" / km)     '
          Za : 6 x 1 km in 4'10" , dribbelpauze 3'
          Zo : 18 km in 1hr38'  (5'25" / km)

Week 11   Di : 13 km in 1h31',(7'00" / km)
          Wo : 15 km in 1h19'  (5'15" / km)
          Do : 10 km in 50' (5'00" / km)
          Za : 10 km in 57'30" (5'45" / km)
          Zo : TEST 5 km in 21' (4'12" / km)                         

Week 12   Di : 12 km in 57'30"(5'45" /km)
          Wo : 15 km in 1h19'  (5'15" / km)
          Do : 1 uur lopen
          Za : 20 km in 1h48' (5'25" /km)
          Zo : 13 km in 1hr31' (7'00" / km)

Week 13+14Di : 11 km in 48'35"(4'25" / km)
          Wo : 10 km in 57'30" (5'45" / km)
          Do : 15 km in 1h19' (5'15" / km)
          Za : 6 x 1 km in 4'10", dribbelpauze 3'
          Zo : 18 km in 1h38'  (5'25" / km)

Week 15   Ma : 10 x 1 km in 4'30" dribbelpauze 1'
          Di : 13 km in 1h38'  (7'00" / km)
          Wo : 6 x 1 km in 4'10" , dribbelpauze 3'
          Do : 12 km in 1h09' (5'45" / km)     '
          Za : 20 km in 1h48' (5'25" / km)
          Zo : 3 x 3 km in 13'30" , dribbelpauze 5'

Week 16   Di : 20 km in 1h48' (5'25" /km)
          Wo : 5 x 400 m in 1'30", dribbelpauze 3'
          Do : 10 km in 57'30" (5'45" / km)
          Vr : 30' speelse loop
          Za : TEST 5 km in 20'50" (4'10" / km)

Week 17   Ma : 10 km in 57'30"(5'45" / km)
          Di : 17 km in 1h29'  (5'15" / km)
          Wo : 10 x 300 m in 1'07", dribbelpauze 1'15"
          Do : 15 km in 1h45' ( 7'00" / km)
          Za : 8 x 1 km in 4'10", dribbelpauze 3'
          Zo : 10 km in 57'30" (5'45" / km)

Week 18   Ma : 22 km in 1h57' (5'25" / km)
          Wo : 15 x 200 m in 54'00" , dribbelpauze 1'
          Do : 10 km in 50'00" (5'00" / km)
          Vr : 10 km in 57'30"(5'45" / km)     '
          Zo : TEST 5 km in 20'30"  (4'06" / km)

Week 19   Ma : 10 km in 57'30"(5'45" /km)
          Wo : 10 x 400 m in 1'41", dribbelpauze 1'
          Do : 10 km in 57'30" (5'45" / km)
          Vr : 4 x 2 km in 8'20" , dribbelpauze 4'
          Za : 8 km in 46'00" (5'45" / km)
          Zo : 1 uur lopen

Week 20   Di : 15 km in 1h19' (5'15" / km)
          Do : 10 km in 50'00" (5'00" / km)
          Vr : 10 km in 57'30" (5'45" / km)
          Za : 30' speelse loop
          Zo : 10 km in 42'00" (4'12" / km)      

              
                                         Terug naar boven !!!!