Week 3    Di : 15 km in 1h35' (6'20" / km)
          Do : 10 km in 1hr25' (8'30" / km)
          Za : 10 km in 54'10"(5'25" / km)
          Zo : 10 km in 1h10' (7'00" / km)



Week 4    Di : 2 x 3 km in 16'30", dribbelpauze 5'
          Do : 15 km in 1h35'  (6'20" / km)
          Za : 15 km in 1h35'  (6'20" / km)
          Zo : 15 km in 2h08'  (8'30" / km)



Week 5+6  Di : 12 km in 1h07' (5'35" / km)
          Do : 12 km in 1h24'  (7'00" / km)
          Za : 20 km in 2h07'  (6'20" / km)
          Zo : 10 km in 1h00'  (6'00" / km)



Week 7    Di : 10 km in 1hr25'(8'30" /km)
          Do : 15 km in 1h35' , (6'20" / km)
          Za : 10 km in 52'30" (5'15" / km)
          Zo : 10 km in 1h10'(7'00" / km)



Week 8    Di : 3 x 3 km in 16'30", dribbelpauze 5'
          Do : 15 km in 1h35'  (6'20" / km)
          Za : 20 km in 2h07'  (6'20" / km)
          Zo : 15 km in 2h08'  (8'30" / km)



Week 9+10 Di : 12 km in 1hr06'(5'30" /km)
          Do : 12 km in 1h24' , (7'00" / km)
          Za : 22 km in 1hr23' (6'30" / km)
          Zo : 15 km in 1h35'  (6'20" / km)



Week 11   Di : 15 km in 2hr08'(8'30" /km)
          Do : 12 km in 1h16' , (6'20" / km)
          Za : 10 km in 51'40" (5'10" / km)
          Zo : 10 km in 1h10'(7'00" / km)



Week 12   Di : 3 x 3 km in 16'30", dribbelpauze 5'
          Do : 15 km in 1h35'  (6'20" / km)
          Za : 22 km in 2h23'  (6'30" / km)
          Zo : 15 km in 2h08'  (8'30" / km)



Week13+14 Di : 10 km in 55' (5'30" / km)
          Do : 18 km in 1h54'  (6'20" / km)
          Za : 24 km in 2h36'  (6'30" / km)
          Zo : 14 km in 1h38'  (7'00" / km)



Week 15   Di : 15 km in 2h08' (8'30" / km)
          Do : 15 km in 1hr35' (6'20" / km)
          Za : 10 km in 50'50"(5'05" / km)
          Zo : 10 km in 1hr10' (7'00" / km)



Week 16   Di : 3 x 3 km in 16'30", dribbelpauze 5'
          Do : 10 km in 1h (6'00" / km)
          Za : 20 x 1 km in 5'40", dribbelpauze 1'
          Zo : 10 km in 1h10'  (7'00" / km)



Week 17   Di : 12 km in 1h06' (5'30" / km)
          Do : 20 km in 2hr07' (6'20" / km)
          Za : 25 km in 2h43'(6'30" / km)
          Zo : 10 km in 1hr25' (8'30" / km)



Week 18   Ma : 2 x 10 km in 56'40', dribbelpauze 10'
          Wo : 15 km in 1h45' (7'00" / km)
          Do : 15 km in 1hr25' (5'40" / km)
          Za : 10 km in 1h05'(6'30" / km)
          Zo : 3 uur duurloop  (6'30" / km)



Week 19   Di : 10 km in 55' (5'30" / km)
          Wo : 10 km in 1h10'  (7'00" / km)
          Do : 20 km in 2h07'  (6'20" / km)
          Vr : 20 km in 1h53'  (5'40" / km)
          Zo : 15 km in 1h45'  (7'00" / km)



Week 20   Ma : 10 km in 56'40"(5'40" / km)
          Di : 12 km in 1h24'  (7'00" / km)
          Wo : 10 km in 1h  (6'00" / km)
          Do : 7 km in 42' (6'00" / km)
          Za : 30' speelse loop
          Zo : 42 km in 4h(5'41" / km)