Overzicht (+ = 1' Lopen en o = 1' Wandelen) :

Week 1

* Training 1: +o+o++oo++oo+++ooo - Totaal: 18'
* Training 2: +o+o++oo+++ooo+++ooo - Totaal: 20'
* Training 3: +o++oo++oo+++ooo+++ooo - Totaal: 22'

Week 2

* Training 4: +o++oo++oo+++ooo+++ooo - Totaal 22'
* Training 5: ++oo+++ooo+++ooo+++ooo - Totaal 22'
* Training 6: +o++oo+++ooo+++ooo+++ooo - Totaal 24'

Week 3

* Training 7: +o++oo+++ooo+++ooo+++ooo - Totaal 24'
* Training 8: ++oo++o++o++o++o++o++o++o - Totaal 25'
* Training 9: +o++oo++++ooo++++ooo+++++oo - Totaal 27'

Week 4

* Training 10: +o++oo+++ooo+++ooo+++ooo - Totaal 24'
* Training 11: ++oo++o++o++o++o++o++o++o - Totaal 25'
* Training 12: +o++oo++++ooo++++ooo+++++oo - Totaal 27'

Week 5

* Training 13: ++oo+++oo+++++ooo+++++ooo+++++oo - Totaal 32'
* Training 14: ++o+++oo++++++oo++++++oo+++++++oo - Totaal 33'
* Training 15: ++oo++++oo+++++oo++++++oo+++++++oo - Totaal 34'

Week 6

* Training 16: ++oo+++oo+++++ooo+++++ooo+++++oo - Totaal 32'
* Training 17: ++o+++oo++++++oo++++++oo+++++++oo - Totaal 33'
* Training 18: ++oo++++oo+++++oo++++++oo+++++++oo - Totaal 34'

Week 7

* Training 19: +++++o++++++oo+++++++oo++++++++o - Totaal 32'
* Training 20: ++++++++o++++++++oo++++++++o++++++++o - Totaal 37'
* Training 21: ++++++++++oo++++++++++oo++++++++++++o - Totaal 37'

Week 8

* Training 22: +++++++++++++++oo+++++++++++++++oo - Totaal 34'
* Training 23: ++++++++++o++++++++++++o++++++++++++o - Totaal 37'
* Training 24: ++++++++++o++++++++++++++++++++o - Totaal 32'

Week 9

* Training 25: +++++++++++++++oo+++++++++++++++oo - Totaal 34'
* Training 26: ++++++++++o++++++++++++o++++++++++++o - Totaal 37'
* Training 27: ++++++++++o++++++++++++++++++++o - Totaal 32'

Week 10

* Training 28: ++++++++++++++++++++++++++++++ met 2'o - Totaal 32'
* Training 29: ++++++++++++++++++++++++++++++++ met 1'o - Totaal 33'
* Training 30: ++++++++++++++++++++++++++++++ - Totaal 30'

Week 1

Training 1: 41 min Lopen
Training 2: 30 min Lopen
Training 3: 4 km waarin 4 x 100 m versnellen

Week 2

Training 4: 45 min Lopen
Training 5: 30 min Lopen waarvan 10 traag, 10 sneller en 10 weer traag
Training 6: 4 km waarin 5 x 100 m versnellen

Week 3

Training 7: 45 min Lopen
Training 8: 35 min Lopen
Training 9: 4 km waarin 4 x 150 m versnellen

Week 4

Training 10: 50 min Lopen
Training 11: 35 min Lopen
Training 12: 4 km waarin 4 x 200 m versnellen

Week 5

Training 13: 55 min Lopen
Training 14: 40 min Lopen
Training 15: 4 km waarvan 1 km traag, 1 snel, 1 traag, 1 snel

Week 6

Training 16: 1u Lopen
Training 17: 40 min Lopen
Training 18: 5 km waarvan 1 km traag, 2 snel, 1 traag en 1 snel

Week 7

Training 19: 1u 5 min Lopen
Training 20: 40 min Lopen
Training 21: 5 km in hoogst mogelijke tempo

Week 8

Training 22: 10 km test (1u 10min)