Table 1.
General structure of a training week at sea-level and altitude.
MON
TUES
WED
THURS
FRI
SAT
SUN
AM
6-10 km @ low
intensity
Intervals + hills @ V̇O
2max
intensity
10-20 km @
low to moderate intensity
Race pace
Strength training
Threshold
16-30 km @ low to moderate intensity
PM
Strength training + 6-8 km @ low
intensity
30-40 min run/swim
@ low intensity
30-40 min run/swim @ low intensity
6-8 km @ low intensity or rest