5-10 km

Week 1:                  Training 1:           30 min. joggen
                               Training 2:           35 min. joggen
                               Training 3:           10 min. opwarmen (joggen) + stretchen
                                                               4000m (10 ronden) waarin 4x100m versnellen
                                                               10 min. cooling down (uitlopen – joggen)

Week 2:                  Training 1:           30 min. joggen
                               Training 2:           38 min. joggen
                               Training 3:           10 min. opwarmen (joggen) + stretchen
                                                               4000m (10 ronden) waarin 6x100m versnellen
                                                               10 min. cooling down (uitlopen – joggen)

Week 3:                  Training 1:           30 min. joggen
                               Training 2:           41 min. joggen
                               Training 3:           10 min. opwarmen (joggen) + stretchen
                                                               4000m (10 ronden) waarin 8x100m versnellen
                                                               10 min. cooling down (uitlopen – joggen)

Week 4:                  Training 1:           30 min. joggen
                               Training 2:           45 min. joggen
                               Training 3:           10 min. opwarmen (joggen) + stretchen
                                                               3x100m versnellen gevolgd door telkens 300m joggen
                                                               2x200m versnellen gevolgd door telkens 400m joggen
                                                               10 min. cooling down (uitlopen – joggen)

Week 5:                  Training 1:           30 min. joggen
                               Training 2:           50 min. joggen
                               Training 3:           10 min. opwarmen (joggen) + stretchen
                                                               3x100m versnellen gevolgd door telkens 300m joggen
                                                               3x200m versnellen gevolgd door telkens 400m joggen
                                                               10 min. cooling down (uitlopen – joggen)

Week 6:                 Training 1:            35 min. joggen
                               Training 2:           50 min. joggen
                               Training 3:           10 min. opwarmen (joggen) + stretchen
                                                               4x100m versnellen gevolgd door 300m joggen, 4x200m versnellen                                                                                                      gevolgd door 400m joggen (100m snel en 200m snel afwisselen)
                                                               2x200m versnellen gevolgd door telkens 400m joggen
                                                               10 min. cooling down (uitlopen – joggen)

Week 7:                  Training 1:           35 min. joggen
                               Training 2:           55 min. joggen
                               Training 3:           10 min. opwarmen (joggen) + stretchen
                                                               100m snel, 300m joggen – 200m snel, 400m joggen – 300m snel,
                                                               400m joggen + de reeks herhalen
                                                               10 min. cooling down (uitlopen – joggen)

Week 8:                  Training 1:           35 min. joggen
                               Training 2:           60 min. joggen
                               Training 3:           10 min. opwarmen (joggen) + stretchen
                                                               10x100m met telkens 300m joggen
                                                               10 min. cooling down (uitlopen – joggen)

Week 9:                  Training 1:           35 min. joggen
                               Training 2:           65 min. joggen
                               Training 3:           10 min. opwarmen (joggen) + stretchen
                                                               100m snel, 300m joggen – 200m snel, 400m joggen – 300m snel,
                                                               400m joggen + de reeks herhalen
                                                               10 min. cooling down (uitlopen – joggen)

Week 10:                Training 1:           35 min. joggen
                               Training 2:           70 min. joggen
                               Training 3:           10 min. opwarmen (joggen) + stretchen
                                                               4x400m versnellen gevolgd door telkens 400m joggen
                                                               10 min. cooling down (uitlopen – joggen)