Week 10 10-16 Feb |
STRENGTH |
6km E ( RPE 2-3 ) |
8km SPD 2km WU ; 3 x 3 min HD ( RPE 8 ) with 3 min E between ; 2km CD |
REST |
7km E ( RPE 2-3 ) |
REST |
13km LSD Include 5km sort of HD ( RPE 5 ) |
34km |
Week 11 17-23 Feb |
STRENGTH |
7km E ( RPE 2-3 ) |
8km SPD 2km WU ; 4 x 3 min HD ( RPE 8 ) with 3 min E between ; 2km CD |
REST |
5km E ( RPE 2-3 ) |
REST |
14km LSD ( RPE 4 ) |
34km |
Week 12 24 Feb-2 March |
STRENGTH |
8km E ( RPE 2-3 ) |
9km SPD 2km WU ; 4 x 4 min HD ( RPE 8 ) with 4 min E between ; 2km CD |
REST |
6km E ( RPE 2-3 ) |
REST |
15km LSD Perform on a hilly route ( RPE 4-5 ) |
38km |
Week 13 3-9 March |
STRENGTH |
6km E ( RPE 2-3 ) |
REST |
7km SPD 2km WU ; 6 x 1 min very hard ( RPE 7 ) with 2 min E between ; 2km CD |
REST |
8km E ( RPE 2-3 ) |
5km E ( RPE 2-3 ) |
26km |