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| |
| P1 | Before-LHTH | LHTH | After-LHTH | ||||||
|---|---|---|---|---|---|---|---|---|---|
| Zone 1 | Zone 2 | Zone 3 | Zone 1 | Zone 2 | Zone 3 | Zone 1 | Zone 2 | Zone 3 | |
| Week 1 | 20 km 5’00”·km-1 |
15 km 4’40”·km-1 |
12x1000m 4’00”·km-1 rec 2’ |
10 km 5’00”·km-1 |
15 km 4’45”·km-1 |
15 km uphill 4’50”- 4’10”·km-1 |
15 km 5’00”·km-1 |
10 km 4’30”·km-1 |
7x2000m 3’50”·km-1 rec 2’ |
| Week 2 | 20 km 5’00”·km-1 |
25 km 4’45”·km-1 |
7x2000 m 4’00”·km-1 rec 3’ |
20 km 5’00”·km-1 |
20 km 4’45”·km-1 |
5x1000m 4’00”·km-1 rec 3’ + 1x5000m 4’05”·km-1 |
10 km 5’00”·km-1 |
25 km 4’40”·km-1 |
10 km 38’24”.00 (NR) |
| Week 3 | 10 km 5’00”·km-1 |
15 km 4’45”- 4’30”·km-1 |
10x1000m 3’55”·km-1 rec 2’ |
15 km 5’00”·km-1 |
2x7.5 km 4’30”·km-1 rec 3’ |
2x10x500m 3’50”·km-1 rec 1’ and 4’ |
10 km 5’00”·km-1 |
15 km 4’25”·km-1 |
10x500m 3’30”·km-1 rec 1’ + 5x1000m 3’40”·km-1 rec 2’ |