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