Hardloopschema groep 1
| Datum | Lokatie | Training | Omvang | Extra informatie | Intensiteit | Pauze |
| ma, 04-12 | Albano | Piramideloop | 1-2-3-4-5-4-3-2-1 min | -- | Z3 | 1 - 2 min |
| di, 05-12 | Rust | -- | -- | -- | -- | |
| wo, 06-12 | Albano | ET-Lang | 6/7 maal 1000 meter | Vlak tempo | 100% vDoel | 2 minuten |
| do, 07-12 | D-H | 45 minuten | -- | Z1 | nvt | |
| vr, 08-12 | Rust | -- | -- | -- | -- | |
| za, 09-12 | D-1 | 80 minuten | Z2 | -- | ||
| zo, 10-12 | Rust | -- | -- | -- | -- | |
| ma, 11-12 | Albano | ET-Lang | 5 maal 6 minuten | Extensief naar intensief | 2 minuten | |
| di, 12-12 | Rust | -- | -- | -- | -- | |
| wo, 13-12 | Albano | EIM | 12 maal 400 meter | 1 serie niet te snel dus | 100% vDoel | 2 minuten |
| do, 14-12 | D-H | 45 minuten | -- | Z1 | nvt | |
| vr, 15-12 | Rust | -- | -- | -- | -- | |
| za, 16-12 | D-1 | 60 minuten | Z2 | |||
| zo, 17-12 | Rust | -- | -- | -- | -- | |
| ma, 18-12 | Albano | Climaxduurloop | 4 maal 3-4-3-1 min | ontspannen | Z 2-3-4-2 | 3 min SP |
| di, 19-12 | -- | Rust | -- | -- | -- | -- |
| wo, 20-12 | Albano | Zoladstest | 5 maal 6 minuten | Oplopend tempo | Z1-Z5 | 1 - 2 min |
| do, 21-12 | D-H | 45 minuten | -- | Z1 | nvt | |
| vr, 22-12 | Rust | -- | -- | -- | -- | |
| za, 23-12 | D-1 | 64 minuten | Z2 | -- | ||
| zo, 24-12 | Rust | -- | -- | -- | -- | |
| ma, 25-12 | Albano | 1e kerstdag | ||||
| di, 26-12 | 2e kerstdag. Kerstcross Sprundel ?? | -- | ||||
| wo, 27-12 | Albano | EIK | 2 series 7 maal 300 meter | Estavette | 105% vDoel | 100m sp 6min |
| do, 28-12 | -- | Z1 | nvt | |||
| vr, 29-12 | Rust | -- | -- | -- | ||
| za, 30-12 | D-1 | 74 minuten | Z2 | -- | ||
| zo, 31-12 | -- | -- | -- | -- | ||
| ma, 01-01 | Albano | Bloktraining | 6 maal 6 minuten | 1-5/2-4/3-3/4-2/1-5/6 | Z 3/4 | P is w/d |
| di, 02-01 | Rust | -- | -- | -- | -- | |
| wo, 03-01 | Albano | ET-Lang | 5 maal 1200 meter | 4 min | ||
| do, 04-01 | D-H | 45 minuten | -- | Z1 | nvt | |
| vr, 05-01 | Rust | -- | -- | -- | -- | |
| za, 06-01 | D-1 | 85 minuten | Z2 | -- | ||
| zo, 07-01 | Rust | -- | -- | -- | ||
| ma, 08-01 | Albano | Ins en outs | 2 tot 3 series van 5 maal 1 min | max. 100% vDoel | sp 4 min | |
| di, 09-01 | -- | Rust | -- | -- | -- | -- |
| wo, 10-01 | Albano | EIK | 12 maal 400 meter | Estavette | 105% vDoel | 100m sp 6min |
| do, 11-01 | D-H | 45 minuten | -- | Z1 | nvt | |
| vr, 12-01 | Rust | -- | -- | -- | -- | |
| za, 13-01 | D-1 | 65 minuten | Z2 | -- | ||
| zo, 14-01 | Rust | Achilles cross | -- | -- | -- | |
| ma, 15-01 | Albano | Climaxloop | 3 series van 2 maal 2-4-6 | -- | max. 100% vDoel | sp 4 min |
| di, 16-01 | -- | Rust | -- | -- | -- | -- |
| wo, 17-01 | Albano | Run Down | 7150 meter totaal | 2 seires 400-300 en 400-200 | ||
| do, 18-01 | D-H | 45 minuten | -- | Z1 | nvt | |
| vr, 19-01 | Rust | -- | -- | -- | -- | |
| za, 20-01 | D-1 | 68 minuten | Z2 | -- | ||
| zo, 21-01 | Rust | -- | -- | -- | -- | |
| ma, 22-01 | Albano | Climaxduurloop | 4 maal 3-3-2-1 min | Buitenom, HESJE !! | Z 2-3-4-2 | 3 min SP |
| di, 23-01 | -- | Rust | -- | -- | -- | -- |
| wo, 24-01 | Albano | VO2 max training | 6 min en 4maal 3 min | Snel | ||
| do, 25-01 | D-H | 45 minuten | -- | Z1 | nvt | |
| vr, 26-01 | Rust | -- | -- | -- | -- | |
| za, 27-01 | D-1 | 78 minuten | Z2 | -- | ||
| zo, 28-01 | Rust | -- | -- | -- | ||
