voor de 400 en 800 zijn er ook Optimale prestatie van de meeste lopers – deze aanhouden en anders uit onderstaande tabel
de interval, lange interval en duurlooptijden plaatsen
| Trainings richttijden Groep B Fortius |
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| 10km | AD | 200 | 400 | 600 | 800 | 1000 | 1200 | 1500 | ||
| 18″ | 38″ | 00:03:58 | 00:00:42 | 00:01:27 | 00:02:10 | 00:03:02 | 00:03:48 | 00:04:34 | 00:05:48 | |
| 19″ | 40″ | 00:04:10 | 00:00:44 | 00:01:31 | 00:02:17 | 00:03:12 | 00:04:00 | 00:04:48 | 00:06:05 | |
| 19:57″ | 42″ | 00:04:22 | 00:00:47 | 00:01:36 | 00:02:24 | 00:03:22 | 00:04:12 | 00:05:02 | 00:06:22 | |
| 20:54″ | 44″ | 00:04:34 | 00:00:49 | 00:01:40 | 00:02:30 | 00:03:31 | 00:04:24 | 00:05:17 | 00:06:42 | |
| 21:51″ | 46″ | 00:04:46 | 00:00:51 | 00:01:45 | 00:02:37 | 00:03:41 | 00:04:36 | 00:05:31 | 00:06:59 | |
| 22:48″ | 48″ | 00:04:58 | 00:00:53 | 00:01:49 | 00:02:44 | 00:03:50 | 00:04:48 | 00:05:46 | 00:07:19 | |
| 23:45″ | 50″ | 00:05:10 | 00:00:55 | 00:01:54 | 00:02:51 | 00:04:00 | 00:05:00 | 00:06:00 | 00:07:36 | |
| 24:42″ | 52″ | 00:05:22 | 00:00:58 | 00:01:59 | 00:02:58 | 00:04:10 | 00:05:12 | 00:06:14 | 00:07:54 | |
| 5km | 10km | AD | 200 | 400 | 600 | 800 | 1000 | 1200 | 1500 | |
| 18″ | 38″ | 00:03:58 | 00:03:30 | 00:03:38 | 00:03:37 | 00:03:48 | 00:03:48 | 00:03:48 | 00:03:52 | |
| 19″ | 40″ | 00:04:10 | 00:03:40 | 00:03:48 | 00:03:48 | 00:04:00 | 00:04:00 | 00:04:00 | 00:04:03 | |
| 19:57″ | 42″ | 00:04:22 | 00:03:55 | 00:04:00 | 00:04:00 | 00:04:13 | 00:04:12 | 00:04:12 | 00:04:15 | |
| 20:54″ | 44″ | 00:04:34 | 00:04:05 | 00:04:10 | 00:04:10 | 00:04:24 | 00:04:24 | 00:04:24 | 00:04:28 | |
| 21:51″ | 46″ | 00:04:46 | 00:04:15 | 00:04:23 | 00:04:22 | 00:04:36 | 00:04:36 | 00:04:36 | 00:04:40 | |
| 22:48″ | 48″ | 00:04:58 | 00:04:25 | 00:04:32 | 00:04:33 | 00:04:48 | 00:04:48 | 00:04:48 | 00:04:53 | |
| 23:45″ | 50″ | 00:05:10 | 00:04:35 | 00:04:45 | 00:04:45 | 00:05:00 | 00:05:00 | 00:05:00 | 00:05:04 | |
| 24:42″ | 52″ | 00:05:22 | 00:04:50 | 00:04:58 | 00:04:57 | 00:05:13 | 00:05:12 | 00:05:12 | 00:05:16 | |
| DL1 | DL2 | DL3 | TEMPO | 2000MTR | 2500MTR | |||||
| 38″ | 00:04:58 | 00:04:40 | 00:04:19 | 00:03:52 | 00:07:44 | 00:09:40 | ||||
| 40″ | 00:05:13 | 00:04:54 | 00:04:32 | 00:04:03 | 00:08:07 | 00:10:08 | ||||
| 42″ | 00:05:28 | 00:05:08 | 00:04:45 | 00:04:15 | 00:08:30 | 00:10:37 | ||||
| 44″ | 00:05:42 | 00:05:22 | 00:05:04 | 00:04:28 | 00:08:56 | 00:11:10 | ||||
| 46″ | 00:05:57 | 00:05:36 | 00:05:18 | 00:04:40 | 00:09:19 | 00:11:39 | ||||
| 48″ | 00:06:13 | 00:05:51 | 00:05:31 | 00:04:53 | 00:09:45 | 00:12:12 | ||||
| 50″ | 00:06:28 | 00:06:05 | 00:05:44 | 00:05:04 | 00:10:08 | 00:12:41 | ||||
| 52″ | 00:06:42 | 00:06:19 | 00:05:58 | 00:05:16 | 00:10:31 | 00:13:09 | ||||
| Bij langere series van middel/lange intervallen geldt altijd je 10K tempo | ||||||||||
| Uitgangspunt is een 10K welke je recent heb gelopen en dus niet een tijd welke je graag wilt lopen | ||||||||||
| Niet sneller – langzamer mag. Het schema is een hulpmiddel en geen dwangmiddel | ||||||||||
| sep-18 | ||||||||||
| Rolf Ketelaar & Toos Volmer | ||||||||||
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