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1+2       Di : 8 km in 44'00"(5'30" /km)
          Do : 10 km in 55'00" (5'30" / km)
          Za : 10 km in 50' (5'00" /km)
          Zo : 10 km in 1hr05' (6'30" / km)

Week 3    Di : 10 km in 1h20' (8'00" / km)
          Do : 5 x 1 km in 4'35" dribbelpauze 3'
          Za : 10 km in 1h05'(6'30" / km)
          Zo : 10 km in 55'00" (5'30" / km)

Week 4    Di : 2 x 3 km in 15'00" dribbelpauze 5'
          Do : 8 km in 52'00"(6'30" / km)     '
          Za : 15 km in 1h28' (5'50" / km)
          Zo : 10 km in 1hr20"  (8'00" / km)

Week 5+6  Di : 5 x 1 km in 4'35", dribbelpauze 3'
          Do : 10 km in 1hr28' (5'50" / km)
          Za : 10 km in 50'00" (5'00" / km)
          Zo : 10 km in 1h05' (6'30" / km)

Week 7    Di : 10 km in 1h20' (8'00" / km)
          Do : 10 km in 55' (5'30" / km)
          Za : TEST 5 km in 23'20" (4'42" /km)
          Zo : 10 km in 1h05'  (6'30" / km)

Week 8    Di : 3 x 3 km in 15'00" , dribbelpauze 5'
          Do : 10 km in 1h05'  (6'30" / km)
          Za : 15 km in 1h28'  (5'50" / km)
          Zo : 10 km in 1h20' (8'00" / km )

Week 9+10 Di : 6 x 1 km in 4'35", dribelpauze 3'
          Do : 15 km in 1h28' (5'50" / km)
          Za : 12 km in 1hr   (5'00" / km)
          Zo : 10 km in 1hr05' (6'30" / km)

Week 11   Di : 10 km in 1h20'  (8'00" / km)
          Do : 7 km in 38'30"(5'30" / km)
          Za : 10 km in 55'  (5'30" / km)
          Zo : TEST 5 Km in 23'15" (4'39" /km)

Week 12   Di : 12 km in 1h18'  (6'30" / km)
          Do : 10 km in 55' (5'30" / km)
          Za : 15 km in 1h28' (5'50" / km)
          Zo : 10 km in 1h20' (8'00" / km)   '

Week 13+14Di : 6 x 1 km in 4'35", dribbelpauze 3'
          Do : 15 km in 1h28'  (5'50" / km)
          Za : 10 km in 49'10" (4'55" / km)
          Zo : 12 km in 1h18' (6'30" /km)

Week 15   Di : 10 km in 1h20'  (8'00" / km)
          Do : 15 km in 1h28' (5'50" / km)
          Za : 10 km in 55' (5'30" / km)
          Zo : TEST 5 km in 23'45" (4'36" / km)

Week 16   Di :10 km in 1h05'  (6'30" / km)
          Do : 15 km in 1hr28' (5'50" / km)
          Vr : 5 x 300 meter in 1'13", dribbelpauze 2'
          Zo : 15 Km in 2h00' (8'00" /km)

Week 17   Di : 15 km in 1h28' (5'50" / km)
          Do : 10 km in 55' (5'30" / km)
          Za : 15 km in 1h28' (5'50" / km)
          Zo : 6 x 1 km in 4'35", dribbelpauze 3'

Week 18   Di : 10 km in 55' (5'30" / km)
          Do : 10 km in 49'10" (4'55" / km)
          Za : 10 km in 1h05'  (6'30" / km)
          Zo : 15 km in 1h28' (5'55" / km)

Week 19   Di : 10 x 400 m in 1'50", dribbelpauze 2'
          Do : 12 km in 1h06' (5'30" / km)
          Za : 15 km in 1h28' (5'50" / km)
          Zo : 3 x 2 km in 9'12", dribbelpauze 4'

Week 20   Di : 15 km in 1h28'  (5'50" / km)
          Do : 10 km in 55' (5'30" / km)
          Vr : 8 km in 52'00" (6'30" / km)
          Zo : Test 10 km in 46’00’’ ( 4’36’’/ km )

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