W
Workout
Monday
Tuesday
Wednesday
Thursday
Light
stretching /
Rest
5km run/
walk 1min
intervals
30min
5km run
+ 20min
Strength
4km
Easy
run
Light
stretching /
Rest
5km run/
walk 1min
intervals
6km run
+ 20min
Strength
4km
Easy
run
Light
stretching /
Rest
6km run/
walk 1min
intervals
7km run
+ 20min
Strength
5km
Easy
run
Light
stretching /
Rest
6km run/
walk 30sec
Intervals
8km run
+ 20min
Strength
5km
Light
stretching /
Rest
7km run/
walk 30sec
intervals
6km run
+ 20min
Strength
6km
Easy
run
Tempo
run
30min
Tempo
run
30min
Tempo
run
30min
Tempo
run
30min
Tempo
run
Friday Saturday Sunday
Easy
run
Interval
run
10 x
0.5km
Interval
run
Strength
45min
Strength
45min
5 x 1km
Interval
run
Strength
45min
10 x
0.5km
Interval
run
5 x 1km
Interval
run
10 x
0.5km
Strength
45min
10km
Easy run