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| Trainingschema 0 tot 5 km in 10 weken | ||
| Week | ||
| 1. | training 1 | 30 min. wandelen |
| training 2 | 40 min. wandelen | |
| training 3 | 45 min. wandelen | |
| 2. | training 1 | 10-12 keer: 1 min lopen + 2 min wandelen |
| training 2 | 5-6 keer: 2 min lopen + 2 min wandelen | |
| training 3 | 4-5 keer: 3 min lopen + 3 min wandelen | |
| 3. | training 1 | 4 keer: 3 min lopen + 3 min wandelen |
| training 2 | 5 keer: 3 min lopen + 3 min wandelen | |
| training 3 | 4 - 5 keer: 3 min lopen + 2 min wandelen | |
| 4. | training 1 | 4 keer: 4 min lopen + 3 min wandelen |
| training 2 | 4 keer: 4 min lopen + 2 min wandelen | |
| training 3 | 4 keer: 5 min lopen + 3 min wandelen | |
| 5. | training 1 | 2 keer: 6 min lopen + 3 min wandelen |
| training 2 | 2 keer: 7 min lopen + 3 min wandelen | |
| training 3 | 15 min lopen | |
| 6. | training 1 | 2 keer: 7,5 min lopen + 2 min wandelen |
| training 2 | 2 keer: 7,5 min lopen + 2 min wandelen | |
| training 3 | 15 min lopen | |
| 7. | training 1 | 10 min lopen + 5 min wandelen + 10 min lopen |
| training 2 | 10 min lopen + 4 min wandelen + 10 min lopen | |
| training 3 | 10 min lopen + 3 min wandelen + 10 min lopen | |
| 8. | training 1 | 10 min lopen + 5 min wandelen + 10 min lopen + 5 min wandelen + 10 min lopen |
| training 2 | 10 min lopen + 4 min wandelen + 10 min lopen + 4 min wandelen + 10 min lopen | |
| training 3 | 10 min lopen + 3 min wandelen + 10 min lopen + 3 min wandelen + 10 min lopen | |
| 9. | training 1 | 15 min lopen + 5 min wandelen + 15 min lopen |
| training 2 | 20 min lopen + 5 min wandelen + 15 min lopen | |
| training 3 | 20 min lopen + 4 min wandelen + 15 min lopen | |
| 10. | training 1 | 20 min lopen + 3 min wandelen + 10 min lopen |
| training 2 | 20 min lopen + 2 min wandelen + 10 min lopen | |
| training 3 | 30 min lopen | |
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