Week 5 6-12 Jan |
STRENGTH |
8km E ( RPE 2-3 ) |
STRENGTH |
10km E ( RPE 2-3 ) |
REST |
12km LSD ( RPE 3-4 ) |
REST |
30km |
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Week 6 13-19 Jan |
STRENGTH |
8km E ( RPE 2-3 ) |
AM : 8km SPD 2km WU ; 10x1min HD ( RPE 8-9 ) with 1 min E between ; 2km CD |
REST |
7km HL 2km WU ; 3x4min HL ( RPE 6 ) with 2min E between ; 2km CD |
8km E ( RPE 2-3 ) |
18km LSD ( RPE 3-4 ) |
49km |
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PM : STRENGTH |
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Week 7 20-26 Jan |
STRENGTH |
10km E ( RPE 2-3 ) |
AM : 9km HL 2km WU ; 3x5min HL ( RPE 6 ) with 3 min E between ; 2km CD |
REST |
12km E ( RPE 2-3 ) |
REST |
21km TT ( RPE 7 ) |
52km |
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PM : STRENGTH |
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Week 8 27 Jan – 2 Feb |
STRENGTH |
8km E ( RPE 2-3 ) |
AM : 9km HL 2km WU ; 4x4min HL ( RPE 6 ) with 2min E between ; 2km CD |
12km E ( RPE 2-3 ) |
REST |
5km TT ( RPE 8-9 ) |
22km LSD 3km WU ; 14km with big hills ( RPE 5 ); 5km E ( RPE 2 ) |
56km |
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PM : STRENGTH |
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Week 9 3-9 Feb |
STRENGTH |
6km E ( RPE 2-3 ) |
STRENGTH |
10km E ( RPE 2-3 ) |
REST |
15km LSD ( RPE 3 ) Flat run |
REST |
31km |