Week 5 6-12 Jan |
STRENGTH |
7km E ( RPE 2-3 ) |
STRENGTH |
8km E ( RPE 2-3 ) |
REST |
10km LSD ( RPE 3-4 ) |
REST |
25km |
Week 6 13-19 Jan |
STRENGTH |
8km E ( RPE 2-3 ) |
AM : 5km E ( RPE 2-3 )
PM : STRENGTH
|
REST |
7km HL 2km WU ; 3x3min HL ( RPE 7 ) with 3min E between ; 2km CD |
REST |
17km LSD ( RPE 3-4 ) |
37km |
Week 7 20-26 Jan |
STRENGTH |
8km E ( RPE 2-3 ) |
AM : 8km HL 2km WU ; 3x4min HL ( RPE 6-7 ) with 4 min E between ; 2km CD |
REST |
5km E ( RPE 2-3 ) |
REST |
20km LSD 2km WU ; 12km with big hills ( RPE 5 ); 6km Mod ( RPE 3 ) |
41km |
PM : STRENGTH |
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Week 8 27 Jan – 2 Feb |
STRENGTH |
9km E ( RPE 2-3 ) |
AM : 8km HL 2km WU ; 4x3 min HL ( RPE 6-7 ) with 3 min E between ; 2km CD |
REST |
5km E ( RPE 2-3 ) |
22km LSD 3km WU ; 14km with big hills ( RPE 5 ); 5km E ( RPE 2 ) |
REST |
44km |
PM : STRENGTH |
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Week 9 3-9 Feb |
STRENGTH |
6km E ( RPE 2-3 ) |
STRENGTH |
10km E ( RPE 2-3 ) |
REST |
14km LSD ( RPE 3 ) Flat run |
REST |
30km |