Table 3.
Examples of the most important training sessions in each training period
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’
Zone 1 = 70-80% of race pace
Zone 2 = 81-90% of race pace
Zone 3 = >91% of race pace
P1 = participant 1, P2= participant 2
rec = recovery
NR = national record