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WEEK
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SUN
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MON
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TUE
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WED
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THU
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FRI
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SAT
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1
|
OFF
|
OFF
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6K
Steady Run 4:10 Pace
|
4 Hills
85% Effort: 3K warm-up, 3K cool-down
|
5K
Steady Run 4:55 Pace
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6K
Tempo Run 4:25-4:45 Pace
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5K
Steady Run 5:00 Pace
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2
|
10K Steady
Run 5:00-5:15 Pace
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OFF
|
6K
Steady Run 4:30 Pace
|
5 Hills
85% Effort: 3K warm-up, 3K cool-down
|
5K
Steady Run 5:00 Pace
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6K
Tempo Run 4:25-4:45 Pace
|
5K
Steady Run 5:00 Pace
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|
3
|
10K Steady
Run 5:00-5:15 Pace
|
OFF
|
6K
Steady Run 4:30 Pace
|
6 Hills
85% Effort: 3K warm-up, 3K cool-down
|
6K
Steady Run 5:00 Pace
|
5K
Tempo Run 4:25-4:45 Pace
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6K
Steady Run 5:00 Pace
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|
4
|
13K Steady
Run 5:00-5:15 Pace
|
OFF
|
6K
Steady Run 4:30 Pace
|
7 Hills
85% Effort: 3K warm-up, 3K cool-down
|
5K
Steady Run 5:00 Pace
|
6K
Tempo Run 4:25-4:45 Pace
|
6K
Steady Run 5:00 Pace
|
|
5
|
16K Steady
Run 5:00-5:15 Pace
|
OFF
|
8K
Steady Run 4:30 Pace
|
8 Hills
85% Effort: 3K warm-up, 3K cool-down
|
8K
Steady Run 5:00 Pace
|
8K
Tempo Run 4:25-4:45 Pace
|
OFF
|
|
6
|
16K Steady
Run 5:00-5:15 Pace
|
OFF
|
8K
Steady Run 4:30 Pace
|
9 Hills
85% Effort: 3K warm-up, 3K cool-down
|
8K
Steady Run 5:00 Pace
|
8K
Tempo Run 4:25-4:45 Pace
|
5K
Steady Run 5:00 Pace
|
|
7
|
19K Steady
Run 5:00-5:15 Pace
|
OFF
|
8K
Steady Run 4:30 Pace
|
10
Hills 85% Effort: 3K warm-up, 3K cool-down
|
6K
Steady Run 5:00 Pace
|
6K
Tempo Run 4:25-4:45 Pace
|
OFF
|
|
8
|
16K Steady
Run 5:00-5:15 Pace
|
OFF
|
8K
Steady Run 4:30 Pace
|
4 speed
int. 400m in 1:40 3K warm-up, 3K cool-down
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8K
Steady Run 5:00 Pace
|
8K
Tempo Run 4:25-4:45 Pace
|
5K
Steady Run 5:00 Pace
|
|
9
|
19K Steady
Run 5:00-5:15 Pace
|
OFF
|
8K
Steady Run 4:30 Pace
|
5 speed
int. 400m in 1:40 3K warm-up, 3K cool-down
|
8K
Steady Run 5:00 Pace
|
8K
Tempo Run 4:25-4:45 Pace
|
5K
Steady Run 5:00 Pace
|
|
10
|
22K Steady
Run 5:00-5:15 Pace
|
OFF
|
8K
Steady Run 4:30 Pace
|
6 speed
int. 400m in 1:40 3K warm-up, 3K cool-down
|
6K
Steady Run 5:00 Pace
|
8K
Tempo Run 4:25-4:45 Pace
|
5K
Steady Run 5:00 Pace
|
|
11
|
26K Steady
Run 5:00-5:15 Pace
|
OFF
|
13K
Steady Run 4:30 Pace
|
8 speed
int. 400m in 1:40 3K warm-up, 3K cool-down
|
8K
Steady Run 5:00 Pace
|
8K
Tempo Run 4:25-4:45 Pace
|
6K
Steady Run 5:00 Pace
|
|
12
|
13K Steady
Run 5:00-5:15 Pace
|
OFF
|
6K Race
Pace 4:24
|
6K Race
Pace 4:24
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3K
Steady Run 5:00 Pace
|
OFF
|
3K
Steady Run 5:00 Pace
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|
FINALE!
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RACE 4:24
Pace
|
|