| week | Kern | Opmerkingen | | | | | | |
| | 41
| training Jack :)
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| 42
| 2*4 min, 2*3.5 min ,2*3 min, 2*2.5 min, 2*2 min |
| 43
| 20 min 800m's 20 min 400m's
|
| 44
| 4*4 min 5*2 min
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| 45
| 4*3 min ; daarna duoloop 500m 100m samen
|
| 46
| 400m-600m-800m-1000m-1000m-800m-600m-400m (gevolgd door met 400m's)
|
| 47
| 5*4 min p1 1 min. x*400m 100-150m WP
|
| 48
| 6-5-4-3-2-1 min 4-3-2-1 min
|
| 49
| 5-5-5-3-5-5-5-3 min p1 1 min | Blok van tempoduurlopen
| 50
| 5-5-5-3-7-7-7 min p1 1 min |
| 51
| 5-5-5-9-9-9 min p1 1 min |
| 52
| 9-5 min p1 sp |
| 1
| speciale training
| hoofdlampje is misschien handig
| 2
| 9-8-7-3-6-5-4 min p1 min |
| 3
| 7-7-7-3-7-7-7 min |
| 4
| 6*8 min p 1 min |
| 5
| 9-7-9-6-9-5 p1 1 min |
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