5 - 10 km in 10 weken
   
W 1 Training 1 3 km lopen, 8 minuten wandelen, 3 km lopen
  Training 2 4 km lopen
  Training 3 4 km lopen
   
W 2 Training 1 4 km lopen, 8 minuten wandelen, 3 km lopen
  Training 2 4 km lopen
  Training 3 5 km lopen
   
W 3 Training 1 5 km lopen, 6 minuten wandelen, 3 km lopen
  Training 2 4 km lopen
  Training 3 6 km lopen
   
W 4 Training 1 6 km lopen, 6 minuten wandelen, 3 km lopen
  Training 2 4 km lopen
  Training 3 6 km lopen
   
W 5 Training 1 7 km lopen, 5 minuten wandelen, 3 km lopen
  Training 2 4 km lopen
  Training 3 6 km lopen
     
W 6 Training 1 8 km lopen, 5 minuten wandelen, 3 km lopen
  Training 2 4 km lopen
  Training 3 6 km lopen
   
W 7 Training 1 8 km lopen, 5 minuten wandelen, 3 km lopen
  Training 2 4 km lopen
  Training 3 6 km lopen
   
W 8 Training 1 8 km lopen, 5 minuten wandelen, 3 km lopen
  Training 2 4 km lopen
  Training 3 6 km lopen
   
W 9 Training 1 6 km lopen, 5 minuten wandelen, 4 km lopen
  Training 2 4 km lopen
  Training 3 4 km lopen
   
W 10 Training 1 4 km lopen
  Training 2 4 km lopen
  Wedstrijd 9,7 km Watewy-Run