Distance |
AM – 50 min PM – 30 min |
AM – 8 x 1 km/600 m @ HM* pace -5s/HM pace +20s PM – 30 min |
AM – 90 min + gym PM – 20 min + drills/strides |
AM – 8 x 400 m with 200 m float + 6 min threshold PM – 30 min |
AM - 60 min |
AM – 10 min threshold + 6 x 200 m hills + 10 min threshold PM – 30 min |
145 min |
Middle-distance |
AM – 45 min PM – Gym + 30 min |
AM – 36 min fartlek PM – 35 min |
AM – 60 min PM – 25 min |
AM – 4 x 400 m, 4 x 300 m, 6x200 m PM – 35 min |
AM - Gym |
AM – 3 km threshold, 6 x 300 m hills |
105 min |
Taper |
- 6 days |
- 5 days |
- 4 days |
- 3 days |
- 2 days |
- 1 days |
Race day |
Distance |
AM – 60 min + Gym |
AM – 3 km @ HM pace, 2 x 1 km @ 5 km/10 km pace PM – 30 min |
AM – 60 min |
AM – 4 x 2 min @ HM pace, 2 x 1 min @ 5 km pace |
AM – 40 min PM – travel from altitude |
AM – 30 min |
AM – ½ marathon race |
Middle-distance |
80 min |
AM – 35 min PM – Gym + 25 min |
AM – 2 x (1200 m, 3 x 300 m) |
AM – 45 min |
Rest |
AM – 5 km + strides PM – travel from altitude |
AM – 4 km PM – mile race |