Dinsdag
1-3: (3x200-3x400)-(1000-1200-1000)
4-5: (2x200-2x400)-(1000-1200-1000)
6: (3x200-3x400)-(1000-1200)
7: (3x200-2x400)-(1000-1200)
8: 2x200-2x400-1200
Regels: 1ste serie 83-85% p 90 sec drib; 2de serie 90-92% 5 min wand; sp 3 min wand
VP3
    

Donderdag
1-2: 7 x (600-300)
3-4: 6 x (600-300)
5:     5 x (600-300)-600
6:     5 x (600-300)
7:     4 x (600-300)-600
8:     2 x (600-300)-600
Regels: 600-300-600 enz  tot 40-45 min
600m intensief 84-86%bp; p na 600m 30 sec dribb; 300m extensief 81-83%bp; p na 300m 2 min wand
VP3