| Run 1 | Run 2 | Run 3 | |
|---|---|---|---|
| Week 1 | 5 km Comfortabel tempo |
6 x 400m 2 min wandelen 11 km/u of 5:30 min/km |
6 km Comfortabel tempo |
| Week 2 | 6,5 km Comfortabel tempo |
4 x 800m 2,5 min wandelen 11 km/u of 5:30 min/km |
6,5 km Comfortabel tempo |
| Week 3 | 7 km Comfortabel tempo |
6 x 400m 2 min rust 12 km/u of 5:00 min/km |
7,5 km Comfortabel tempo |
| Week 4 | 7,5 km Comfortabel tempo |
3 x 1600m 3 min wandelen 11 km/u of 5:30 min/km |
8 km Comfortabel tempo |
| Week 5 | 8,5 km Comfortabel tempo |
8 x 400m 2 min wandelen 12 km/u of 5:00 min/km |
9 km Comfortabel tempo |
| Week 6 | 10 km Comfortabel tempo |
5 x 1000m 3 min wandelen 11 km/u of 5:30 min/km |
5 km 10 km/u of 6:00 min/km |