1. | Mon 28-12 | Tue 29-12 Lang Baan | 4x |  | 1x | 300 | 55% | |  | 1x | 100 | 75% | |  | 1x | 60 | 85% | |  | 1x | 30 | 95% | p15'',20m,20m sp6,8,10 |
| 3x |  | 1x | 3' | 50% | |  | 1x | 30'' | 75% | 3x |  | 1x | 2' | 55% | |  | 1x | 30'' | 75% | 3x |  | 1x | 1' | 60% | |  | 1x | 30'' | 75% | p1' sp3' |
| Wed 30-12
| Thu 31-12 Lang Baan | 1x |  | 1x | 350 | 56% | |  | 1x | 300 | 60% | |  | 1x | 250 | 64% | 1x |  | 1x | 300 | 60% | |  | 1x | 250 | 64% | |  | 1x | 200 | 68% | 1x |  | 1x | 250 | 64% | |  | 1x | 200 | 68% | |  | 1x | 150 | 72% | p2' sp6'-8'-10' |
Kort Baan | 4x |  | 1x | 120 | 80% | |  | 1x | 80 | 84% | |  | 1x | 60 | 88% | |  | 1x | 40 | 92% | p30m/15'' sp6' |
Lang Baan | 1x |  | 1x | 350 | 56% | |  | 1x | 250 | 64% | 1x |  | 1x | 300 | 60% | |  | 1x | 200 | 68% | 1x |  | 1x | 250 | 64% | |  | 1x | 150 | 72% | p5' sp6'-8-10' |
Lang Baan | 1x |  | 1x | 350 | 50% | |  | 1x | 300 | 55% | 1x |  | 1x | 300 | 50% | |  | 1x | 250 | 55% | 1x |  | 1x | 250 | 50% | |  | 1x | 200 | 55% | 1x |  | 1x | 200 | 50% | |  | 1x | 150 | 55% | p2' sp6' |
Kort Baan | 4x |  | 1x | 150 | 75% | |  | 1x | 80 | 84% | |  | 1x | 60 | 88% | |  | 1x | 40 | 92% | p30m/15'' sp6' |
| Fri 01-01 | Sat 02-01 | Sun 03-01 |
2. | Mon 04-01 | Tue 05-01 Kort Baan | 3x |  | 1x | 10 + 20kg | 80% | |  | 1x | 20 + 15kg | 80% | |  | 1x | 30 + 10kg | 80% | |  | 1x | 40 + 0kg | 80% | p<1' sp5 |
| Wed 06-01 | Thu 07-01
Kort Baan | 6x |  | 1x | 30 banana hurdles | 80% | |  | 1x | 30 dopjes | 85% | |  | 1x | 30 | 90% | p30'' sp5 |
| Fri 08-01 | Sat 09-01 | Sun 10-01 |
3. | Mon 11-01 | Tue 12-01
Kort Baan | 1x |  | 4x | 80 | 85% | 1x |  | 5x | 60 | 90% | 1x |  | 6x | 40 | 95% | p2' sp6 |
Lang Baan | 1x |  | 4x | 100 | 85% | 1x |  | 5x | 70 | 90% | 1x |  | 6x | 40 | 95% | p2' sp6 |
| Wed 13-01 | Thu 14-01 Lang Baan | 2x |  | 1x | 500 | 54% | |  | 1x | 400 | 57% | |  | 1x | 300 | 60% | |  | 1x | 150 | 80% | p4 sp8 |
Lang Baan | 2x |  | 1x | 180 | 75% | |  | 1x | 150 | 80% | |  | 1x | 120 | 85% | p4' sp8' |
| Fri 15-01 | Sat 16-01 | Sun 17-01 |
1. | Mon 18-01 | Tue 19-01 Lang Baan | 1x |  | 1x | 180 | 80% | |  | 1x | 60 | 95% | 2x |  | 1x | 150 | 85% | |  | 1x | 60 | 95% | 2x |  | 1x | 120 | 90% | |  | 1x | 60 | 95% | 2x |  | 1x | 100 | 95% | |  | 1x | 60 | 95% | p30'' sp4' |
Kort Baan | 1x |  | 1x | 150 | 80% | |  | 1x | 50 | 95% | 2x |  | 1x | 120 | 85% | |  | 1x | 50 | 95% | 2x |  | 1x | 100 | 90% | |  | 1x | 50 | 95% | 2x |  | 1x | 80 | 95% | |  | 1x | 50 | 95% | p30'' sp4' |
| Wed 20-01 | Thu 21-01 Lang Baan | 5x |  | 1x | 200 | 50% | |  | 1x | 100 | 40% | |  | 1x | 200 | 60% | p0 sp5,6,7,8 |
Lang Baan | 5x |  | 1x | 200 | 50% | |  | 1x | 100 | 75% | p60'' sp5,6,7,8 |
| Fri 22-01 | Sat 23-01 | Sun 24-01 |
2. | Mon 25-01 | Tue 26-01 Lang Baan | 5x |  | 1x | 200 | 60% | |  | 1x | 200 | 70% | p40'' sp4,5,6,8 |
Lang Baan | 4x |  | 1x | 200 | 60% | |  | 1x | 200 | 70% | p90'' sp4,5,6,8 |
Kort Baan | 1x |  | 3x | 150 | 75% | 1x |  | 3x | 120 | 85% | 1x |  | 3x | 90 | 95% | p3 sp8 |
| Wed 27-01 | Thu 28-01 Lang Baan | 1x |  | 3x | 150 | 75% | 1x |  | 4x | 120 | 85% | 1x |  | 5x | 90 | 95% | p3' sp8' |
| Fri 29-01 | Sat 30-01 | Sun 31-01 |