| 4:00+ | Di/Do/Zo rest facultatief | ||||||||
| 4:00- | Di/Do/Za/Zo rest facultatief | ||||||||
| 03:30- | Alle trainingen | ||||||||
| Maandag | Dinsdag | Woensdag | Donderdag | Vrijdag | Zaterdag | Zondag | Opmerking | ||
| Week 52 | 25-12-17 | Herstel 5 km of kracht | 10x 600m, 200p | Herstel 5 km of andere sport | 2x (5x 400m, p=30″), 400p | Rust | 5km D1, 5 km D2 | 60′ D1, 30′ D2 | Deze week eigen trainingen |
| Week 1 | 01-01-18 | Herstel 5 km of kracht | Nieuwjaarsloop + receptie | Herstel 5 km of andere sport | 8x 800m 200p of hartslagtest | Rust | 5 km D1 | Ins-outs-100′, iedere 6′ tempowissel D1-MT | |
| Week 2 | 08-01-18 | Herstel 5 km of kracht | Fartlek | Herstel 5 km of andere sport | Heuvel/weerstand training | Rust | 8km D1 | Fartlek, 100′ In de Gorzen door Harry, 10:00 | |
| Week 3 | 15-01-18 | Herstel 5 km of kracht | 3x (4x 400m, p=30″), 200p | Herstel 5 km of andere sport | 8x 3′, p=1′ | Rust | 10km D1 | 70′ D1, 5 Dr, 70′ D2 | |
| Week 4 | 22-01-18 | Herstel 5 km of kracht | 10x 800m, 200p | Herstel 5 km of andere sport | 20x 2′, p=1′ eindigen met 3x 100m, 300p | Rust | 5km D1, 5 km D2 | Rotterdam -> Dordrecht lopen +- 130 min | |
| Week 5 | 29-01-18 | Herstel 5 km of kracht | 8x 5′, p=2′ | Herstel 5 km of andere sport | 12x 600m, 200p | Rust | 10km D1, 5km D2 | 10:00, 25km (RTR Dordrecht), Tempo MT | |
| Week 6 | 05-02-18 | Herstel 5 km of kracht | 10x 800m 200p | Herstel 5 km of andere sport | Fartlek | Rust | 5km D1, 10km D2 | Fartlek, 130′ In de Gorzen door Harry, 10:00 | |
| Week 7 | 12-02-18 | Herstel 5 km of kracht | 4x 10′, p=2′ | Herstel 5 km of andere sport | 10x 3′, p=1′ | Rust | Ins-outs-12 km, iedere 5′ tempowissel D1-MT | 90′ D1, 60′ D2, 15′ MT | |
| Week 8 | 19-02-18 | Herstel 5 km of kracht | Fartlek | Herstel 5 km of andere sport | 2x (5x 400m, p=30″), 400p | Rust | 12km D2, iedere 10′ => 1′ OS en 1′ DR | Trein Breda => Stat.Sterrenburg lopen +- 180 min | |
| Week 9 | 26-02-18 | Herstel 5 km of kracht | 6x 1000m, 200p | Herstel 5 km of kracht | 6x 10′, p=1′ | Rust | 5 km D1, 5 km D2, 5 km D3 | 12x (12′ MT, 2′ DR) | |
| Week 10 | 05-03-18 | Herstel 5 km of kracht | 5x (200-400-600m), p=1′ of zwaankleefaan | Herstel 5 km of kracht | 8x 5′, p=1′ | Rust | 1/2 Biesbosch MT, tempo D2 | 60′ D1, 5′ DR, 60′ MT | Dit weekend beide dagen trainen voor alle groepen |
| Week 11 | 12-03-18 | Herstel 5 km of kracht | 5x 12′, p=2′ | Herstel 5 km of kracht | 10x 800m, 200p | Rust | 15 km D1 | RTR 30 of 35km, 09:30 Breda of 10:00 Oud-Beijerland, tempo D2, max 3:00 | Duur van de training is maximaal 3 uur. Voor de groepen 4:30, 4:45 een route overwegen |
| Week 12 | 19-03-18 | Herstel 5 km of kracht | 10x 1000m, 200p | Herstel 5 km of kracht | 8x 5′, p=2′ | Rust | 5 km D1, 5 km D2 | 45′ D1, 45′ MT | Begin tapering |
| Week 13 | 26-03-18 | Herstel 5 km of krachttraining | 8x 600m, 200p | Herstel 5 km of andere sport | 10 km D2, iedere 5km 1′ pauze | Rust | 10 km D1 | 10km D2 | |
| Week 14 | 02-04-18 | Herstel 5 km of krachttraining | 4x 800m 200p + kort in/uitlopen | Rust | 4x 300m 500p + kort in/uitlopen | Rust | Startnr.ophalen | Marathon | |
| Week 15 | 09-04-18 | Rust | Napraten in de kantine (20:00) | Stukje fietsen | Rust | Rust | 5 km loslopen | Rust | |
| Andere sport = zwemmen, fietsen, mountainbike, etc | |||||||||
| AD | Extensief intervaltempo | ||||||||
| 10 km | snelheid | 200m | 400 m | 600m | 800 m | 1000 m | 1200m | ||
| 00:36:00 | 00:03:48 | 00:00:40 | 00:01:23 | 00:02:05 | 00:02:50 | 00:03:36 | 00:04:22 | ||
| 00:38:00 | 00:03:56 | 00:00:43 | 00:01:27 | 00:02:12 | 00:03:00 | 00:03:48 | 00:04:36 | ||
| 00:40:00 | 00:04:08 | 00:00:46 | 00:01:31 | 00:02:19 | 00:03:10 | 00:04:00 | 00:04:50 | ||
| 00:42:00 | 00:04:21 | 00:00:48 | 00:01:36 | 00:02:26 | 00:03:19 | 00:04:12 | 00:05:05 | ||
| 00:44:00 | 00:04:33 | 00:00:50 | 00:01:40 | 00:02:33 | 00:03:29 | 00:04:24 | 00:05:19 | ||
| 00:46:00 | 00:04:46 | 00:00:52 | 00:01:45 | 00:02:40 | 00:03:38 | 00:04:36 | 00:05:34 | ||
| 00:48:00 | 00:04:58 | 00:00:55 | 00:01:49 | 00:02:47 | 00:03:48 | 00:04:48 | 00:05:48 | ||
| 00:50:00 | 00:05:11 | 00:00:57 | 00:01:54 | 00:02:54 | 00:03:57 | 00:05:00 | 00:06:03 | ||
| 00:52:00 | 00:05:23 | 00:00:59 | 00:01:59 | 00:03:01 | 00:04:06 | 00:05:12 | 00:06:18 | ||
| 00:54:00 | 00:05:35 | 00:01:02 | 00:02:03 | 00:03:08 | 00:04:16 | 00:05:24 | 00:06:32 | ||
| 00:56:00 | 00:05:48 | 00:01:04 | 00:02:08 | 00:03:15 | 00:04:25 | 00:05:36 | 00:06:47 | ||
| 00:58:00 | 00:06:00 | 00:01:06 | 00:02:12 | 00:03:22 | 00:04:35 | 00:05:48 | 00:07:01 | ||
| 01:00:00 | 00:06:13 | 00:01:08 | 00:02:17 | 00:03:29 | 00:04:44 | 00:06:00 | 00:07:16 | ||
| Tempo per 400 meter | AD | Marathon | Haalbaar doel | ||||||
| 10 km | 600m | 800m | 1000m | 1200m | snelheid | tempo | op de marathon | ||
| 00:36:00 | 00:01:23 | 00:01:25 | 00:01:26 | 00:01:27 | 00:03:44 | 00:04:06 | 02:57:00 | ||
| 00:38:00 | 00:01:28 | 00:01:30 | 00:01:31 | 00:01:32 | 00:03:56 | 00:04:20 | 03:05:00 | ||
| 00:40:00 | 00:01:33 | 00:01:35 | 00:01:36 | 00:01:37 | 00:04:08 | 00:04:34 | 03:13:00 | ||
| 00:42:00 | 00:01:37 | 00:01:40 | 00:01:41 | 00:01:42 | 00:04:21 | 00:04:48 | 03:23:00 | ||
| 00:44:00 | 00:01:42 | 00:01:44 | 00:01:46 | 00:01:46 | 00:04:33 | 00:05:01 | 03:32:00 | ||
| 00:46:00 | 00:01:47 | 00:01:49 | 00:01:50 | 00:01:51 | 00:04:46 | 00:05:15 | 03:42:00 | ||
| 00:48:00 | 00:01:51 | 00:01:54 | 00:01:55 | 00:01:56 | 00:04:58 | 00:05:29 | 03:51:00 | ||
| 00:50:00 | 00:01:56 | 00:01:59 | 00:02:00 | 00:02:01 | 00:05:11 | 00:05:43 | 04:00:00 | ||
| 00:52:00 | 00:02:01 | 00:02:03 | 00:02:05 | 00:02:06 | 00:05:23 | 00:06:18 | 04:10:00 | ||
| 00:54:00 | 00:02:05 | 00:02:08 | 00:02:10 | 00:02:11 | 00:05:35 | 00:06:32 | 04:20:00 | ||
| 00:56:00 | 00:02:10 | 00:02:13 | 00:02:14 | 00:02:16 | 00:05:48 | 00:06:47 | 04:30:00 | ||
| 00:58:00 | 00:02:15 | 00:02:17 | 00:02:19 | 00:02:20 | 00:06:00 | 00:07:01 | 04:39:00 | ||
| 01:00:00 | 00:02:19 | 00:02:22 | 00:02:24 | 00:02:25 | 00:06:13 | 00:07:16 | 04:49:00 | ||
| Trainingsgroepen | Duurlooptempo’s | ||||||||
| zondag | D1 | D2 | D3 | Marathontempo | |||||
| 03:00:00 | 00:04:51 | 00:04:19 | 00:04:08 | 00:04:16 | |||||
| 03:15:00 | 00:05:15 | 00:04:40 | 00:04:25 | 00:04:37 | |||||
| 03:30:00 | 00:05:39 | 00:05:02 | 00:04:46 | 00:04:59 | |||||
| 03:45:00 | 00:06:04 | 00:05:23 | 00:05:06 | 00:05:20 | |||||
| 04:00:00 | 00:06:28 | 00:05:45 | 00:05:27 | 00:05:41 | |||||
| 04:15:00 | 00:06:52 | 00:06:06 | 00:05:47 | 00:06:03 | |||||
| 04:30:00 | 00:07:16 | 00:06:28 | 00:06:07 | 00:06:24 | |||||
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