December 2023
| Datum | Week thema | Trainer | Groep | Kern | Pauze | Intensiteit | Locatie |
|---|---|---|---|---|---|---|---|
| Dinsdag 5 dec | snelle schaarbeweging | Stephan | A | 3 x 800 / 4 x 600 / 5 x 400 meter | 400 meter | extensief | HCOB |
| Flex trainer | B | 3 x 800 / 3 x 600 / 4 x 400 meter | 400 meter | extensief | HCOB | ||
| Fred | C | 2 x 800 / 3 x 600 / 4 x 400 meter | 400 meter | extensief | HCOB | ||
| Flex trainer | D | 2 x 800 / 3 x 600 / 3-4 x 400 meter | 400 meter | extensief | HCOB | ||
| Tom | Trail | 3 x 800 / 3 x 600 / 4 x 400 meter | 400 meter | extensief | HCOB | ||
| Donderdag 7 dec | Fred | Allen | 5 x 5 min + 5 x 1 min | 2 min (w-d-w) | extensief | HCOB | |
| Ard | Allen | Kracht | Parkeergarage | ||||
| Dinsdag 12 dec | (geen) Romprotatie | Stephan | A | 8-7-6-5-4-3-2-1 min | 2 min | extensief | HCOB |
| Flex trainer | B | 8-7-6-5-4-3-2-1 min | 2 min (w-d-w) | extensief | HCOB | ||
| Fred | C | 7-6-5-4-3-2-1 min | 2 min (w-d-w) | extensief | HCOB | ||
| Flex trainer | D | 7-6-5-4-3-2-1 min | 2 min (w-d-w) | extensief | HCOB | ||
| Tom | Trail | 7-6-5-4-3-2-1 min | 2 min (w-d-w) | extensief | HCOB | ||
| Donderdag 14 dec | Fred | Allen | 12 x 300 | 300 meter | extensief | HCOB | |
| Ard | Allen | Kracht | Parkeergarage | ||||
| Dinsdag 19 dec | Loop ABC | Stephan | A | 8 x 4 min | 2 min | extenief | HCOB |
| Flex trainer | B | 7 x 4 min | 2 min | extenief | HCOB | ||
| Fred | C | 6 of 7 x 4 min | 2 min (w-d-w) | extenief | HCOB | ||
| Flex trainer | D | 6 x 4 min | 2 min (w-d-w) | extenief | HCOB | ||
| Tom | Trail | 7 x 4 min | 2 min | extenief | HCOB | ||
| Donderdag 21 dec | Fred | Allen | 6 x 400 mtr en 6 x 200 mtr | 400 mtr / 200 mtr ( wdw) | extensief | HCOB | |
| Ard | Allen | Kracht | Parkeergarage | ||||
| Dinsdag 26 dec | 2e kerstdag | ||||||
| Donderdag 28 dec | Coordinatie | Fred | Allen | Verrassingsloop | n.t.b. | extensief | HCOB |
| Ard | Allen | Kracht | Parkeergarage |