10 km Training
| Week | Maandag | Donderdag | Zaterdag | Zondag |
| 1 | 9 km | 12 km | ||
| 2 | 10km | 2x (2min-4min-6min) | 13 km | |
| 3 | 9 km | 6 min – 8 min – 6 min | 14 km | |
| 4 | 11 km | 3 x (1 min – 2 min – 3 min – 4 min) | 15 km | |
| 5 | 9 km | 4 x 6 min | 11 km | |
| 6 | 10 km | 5 x (2 min – 3 min) |
13 km |
|
| 7 | 11 km | 7 min – 8 min – 7 min | 15 km | |
| 8 | 9 km | 4 x 5 min | 12 km | |
| 9 | 9 km | 3 x (3 min – 4 min) | 11 km | |
| 10 | 7 km | 8 min – 6 min – 4 min – 2 min – 1 min | Rust | 10 km Wedstrijd |
| 11 | Rust |