Week 14 10-16 March |
REST |
13km SPD 2km WU ; 3 x 10 min HD ( RPE 7 ) with 5 min E between ; 1km CD |
AM : 7km E ( RPE 2-3 )
PM : STRENGTH
|
10km HL 2km WU ; 3 x 6 min HL ( RPE 6 ) with 4 min E between ; 2km CD |
REST |
40km LSD ( RPE 3-4 ) |
10km E ( RPE 2-3 ) |
80km |
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Week 15 17-23 March |
STRENGTH |
12km SPD 2km WU ; 3 x 8 min HD ( RPE 7 ) with 4 min E between ; 1km CD |
AM : 8km E ( RPE 2-3 )
PM : STRENGTH
|
10km HL 2km WU ; 3x5min HL ( RPE 6 ) with 3 min E between ; 2km CD |
REST |
30km LSD ( RPE 3-4 ) Gentle hills |
5km E ( RPE 2-3 ) |
65km |
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Week 16 24-30 March |
STRENGTH |
8km E ( RPE 2-3 ) |
STRENGTH |
9km SPD 2km WU ; 6 x 1 min HD ( RPE 7-8 ) with 2 min E between ; 2km CD |
REST |
15km LSD ( RPE 3-4 ) Gentle hills |
REST |
32km |
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Week 17 31 Mar – 6 April |
STRENGTH |
5km E ( RPE 2-3 ) |
AM : 8km SPD 2km WU ; 6 x 30 sec HD ( RPE 8 ) with 2 min E between ; 2km CD |
REST |
3km E ( RPE 2-3 ) |
TOM 56 km Ultra |
REST |
72km |
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PM : STRENGTH |
Week 18 7-13 April |
|
REST |
8km E ( RPE 2-3 ) |
REST |
11km |