--- created: 2025-10-22 19:37 updated: 2025-10-22 19:38 --- Week 12 Track Repeats: 1.5 km @ Z2 WU → 8 × 400 (400 RI) @ Z4-Z5 → 1.5 km cooldown Tempo Run: 1.5 km @ Z2 WU → 5 km @ Z4 → 1.5 km cooldown Long Run: 10 km @ Z3 --- Week 11 Track Repeats: 1.5 km @ Z2 WU → 5 × 800 (400 RI) @ Z4 → 1.5 km cooldown Tempo Run: 1.5 km @ Z2 WU → 3 km @ Z4 → 1.5 km @ Z3 → 3 km @ Z4 → 1.5 km cooldown Long Run: 11 km @ Z3 --- Week 10 Track Repeats: 1.5 km @ Z2 WU → 2 × 1600 + 1 × 800 (400 RI) @ Z4 → 1.5 km cooldown Tempo Run: 1.5 km @ Z2 WU → 6.5 km @ Z4 → 1.5 km cooldown Long Run: 13 km @ Z3 --- Week 9 Track Repeats: 1.5 km @ Z2 WU → 400-600-800-800-600-400 (400 RI) @ Z4-Z5 → 1.5 km cooldown Tempo Run: 1.5 km @ Z2 WU → 3 km @ Z4 → 1.5 km @ Z3 → 1.5 km @ Z4 → 1.5 km @ Z3 → 3 km @ Z4 → 1.5 km cooldown Long Run: 14 km @ Z3 --- Week 8 Track Repeats: 1.5 km @ Z2 WU → 4 × 1000 (400 RI) @ Z4 → 1.5 km cooldown Tempo Run: 1.5 km @ Z2 WU → 6.5 km @ Z4 → 1.5 km cooldown Long Run: 16 km @ Z3 --- Week 7 Track Repeats: 1.5 km @ Z2 WU → 1600-1200-800-400 (400 RI) @ Z4 → 1.5 km cooldown Tempo Run: 1.5 km @ Z2 WU → 8 km @ Z4 → 1.5 km cooldown Long Run: 13 km @ Z3 --- Week 6 Track Repeats: 1.5 km @ Z2 WU → 10 × 400 (400 RI) @ Z4-Z5 → 1.5 km cooldown Tempo Run: 1.5 km @ Z2 WU → 6.5 km @ Z4 → 1.5 km cooldown Long Run: 16 km @ Z3 --- Week 5 Track Repeats: 1.5 km @ Z2 WU → 6 × 800 (400 RI) @ Z4 → 1.5 km cooldown Tempo Run: 1.5 km @ Z2 WU → 1.5 km @ Z4 → 1.5 km @ Z3 → 3 km @ Z4 → 1.5 km @ Z3 → 1.5 km @ Z4 → 1.5 km cooldown Long Run: 13 km @ Z3 --- Week 4 Track Repeats: 1.5 km @ Z2 WU → 4 × 1200 (400 RI) @ Z4 → 1.5 km cooldown Tempo Run: 1.5 km @ Z2 WU → 5 km @ Z4 → 1.5 km cooldown Long Run: 16 km @ Z3 --- Week 3 Track Repeats: 1.5 km @ Z2 WU → 5 × 1000 (400 RI) @ Z4 → 1.5 km cooldown Tempo Run: 1.5 km @ Z2 WU → 10 km @ Z4 → 1.5 km cooldown Long Run: 13 km @ Z3 --- Week 2 Track Repeats: 1.5 km @ Z2 WU → 3 × 1600 (400 RI) @ Z4 → 1.5 km cooldown Tempo Run: 1.5 km @ Z2 WU → 5 km @ Z4 → 1.5 km cooldown Long Run: 11 km @ Z3 --- Week 1 Track Repeats: 1.5 km @ Z2 WU → 6 × 400 (400 RI) @ Z5 → 1.5 km cooldown Tempo Run: No warm-up / cooldown Long Run: 10 km Race — Z4-Z5