Week 5 6-12 Jan |
STRENGTH |
5km E ( RPE 2-3 ) |
REST |
7km SPD 2km WU ; 6 x 0:30 HD ( RPE 7 ) with 2 min E between ; 2 km CD |
REST |
9km LSD ( RPE 3-4 ) |
REST |
21km |
Week 6 13-19 Jan |
STRENGTH |
4km E ( RPE 2-3 ) |
5km SPD 2km WU ; 4 x 1 min HD ( RPE 7 ) with 2 min E between ; 1 km CD |
REST |
4km E ( RPE 2-3 ) |
REST |
10 km LSD ( RPE 3-4 ) |
23km |
Week 7 20-26 Jan |
STRENGTH |
5km E ( RPE 2-3 ) |
6km SPD 2km WU ; 6 x 1 min HD ( RPE 7 ) with 2 min E between ; 1 km CD |
|
26km |
Week 8 27 Jan – 2 Feb |
STRENGTH |
4km E ( RPE 2-3 ) |
REST |
5km E ( RPE 2-3 ) |
REST |
8km E ( RPE 2-3 ) |
17km |
|
Week 9 3-9 Feb |
STRENGTH |
6km E ( RPE 2-3 ) |
7km SPD 2km WU ; 3 x 2 min HD ( RPE 8 ) with 2 min E between ; 2km CD |
REST |
5km E ( RPE 2-3 ) |
REST |
12km LSD ( RPE 3-4 ) |
30km |