---
created: 2025-10-22 19:37
updated: 2025-10-24 16:58
---
## Training Schedule

| Week | Track Repeats | Total | Tempo Run | Total | Long Run |
|------|---------------|-------|-----------|-------|----------|
| 12 | 1.5 km @ Z2 WU → 8 × 400 (400 RI) @ Z4-Z5 → 1.5 km cooldown | 9.2 km | 1.5 km @ Z2 WU → 5 km @ Z4 → 1.5 km cooldown | 8 km | 10 km @ Z3 |
| 11 | 1.5 km @ Z2 WU → 5 × 800 (400 RI) @ Z4 → 1.5 km cooldown | 9 km | 1.5 km @ Z2 WU → 3 km @ Z4 → 1.5 km @ Z3 → 3 km @ Z4 → 1.5 km cooldown | 10.5 km | 11 km @ Z3 |
| 10 | 1.5 km @ Z2 WU → 2 × 1600 + 1 × 800 (400 RI) @ Z4 → 1.5 km cooldown | 9.2 km | 1.5 km @ Z2 WU → 6.5 km @ Z4 → 1.5 km cooldown | 9.5 km | 13 km @ Z3 |
| 9 | 1.5 km @ Z2 WU → 400-600-800-800-600-400 (400 RI) @ Z4-Z5 → 1.5 km cooldown | 9.2 km | 1.5 km @ Z2 WU → 3 km @ Z4 → 1.5 km @ Z3 → 1.5 km @ Z4 → 1.5 km @ Z3 → 3 km @ Z4 → 1.5 km cooldown | 13.5 km | 14 km @ Z3 |
| 8 | 1.5 km @ Z2 WU → 4 × 1000 (400 RI) @ Z4 → 1.5 km cooldown | 9 km | 1.5 km @ Z2 WU → 6.5 km @ Z4 → 1.5 km cooldown | 9.5 km | 16 km @ Z3 |
| 7 | 1.5 km @ Z2 WU → 1600-1200-800-400 (400 RI) @ Z4 → 1.5 km cooldown | 9 km | 1.5 km @ Z2 WU → 8 km @ Z4 → 1.5 km cooldown | 11 km | 13 km @ Z3 |
| 6 | 1.5 km @ Z2 WU → 10 × 400 (400 RI) @ Z4-Z5 → 1.5 km cooldown | 10 km | 1.5 km @ Z2 WU → 6.5 km @ Z4 → 1.5 km cooldown | 9.5 km | 16 km @ Z3 |
| 5 | 1.5 km @ Z2 WU → 6 × 800 (400 RI) @ Z4 → 1.5 km cooldown | 9.8 km | 1.5 km @ Z2 WU → 1.5 km @ Z4 → 1.5 km @ Z3 → 3 km @ Z4 → 1.5 km @ Z3 → 1.5 km @ Z4 → 1.5 km cooldown | 12 km | 13 km @ Z3 |
| 4 | 1.5 km @ Z2 WU → 4 × 1200 (400 RI) @ Z4 → 1.5 km cooldown | 9.8 km | 1.5 km @ Z2 WU → 5 km @ Z4 → 1.5 km cooldown | 8 km | 16 km @ Z3 |
| 3 | 1.5 km @ Z2 WU → 5 × 1000 (400 RI) @ Z4 → 1.5 km cooldown | 10 km | 1.5 km @ Z2 WU → 10 km @ Z4 → 1.5 km cooldown | 13 km | 13 km @ Z3 |
| 2 | 1.5 km @ Z2 WU → 3 × 1600 (400 RI) @ Z4 → 1.5 km cooldown | 9.8 km | 1.5 km @ Z2 WU → 5 km @ Z4 → 1.5 km cooldown | 8 km | 11 km @ Z3 |
| 1 | 1.5 km @ Z2 WU → 6 × 400 (400 RI) @ Z5 → 1.5 km cooldown | 7.4 km | No warm-up / cooldown | - | 10 km Race — Z4-Z5 |


## Courses

- 7.2 km - Over the train tracks
- 9.0 km - Tracks, N212, Achterbos
- 9.2 km - Cycling lane to work and back over the N201
- 10.3 km - Tracks, Mijdrecht, Dwarsweg
- 10.3 km - Tracks, Work, N201
- 11.3 km - Over the train tracks and back over the N201
- 12 km - Tracks, Mijdrecht, back over N201
- 14.3 km - Tracks, dike, tracks, Waverveen
- 16.3 km - Tracks, dike, tracks, Hoflane, N201, Waverveen