2.3 KiB
created, updated
| created | updated |
|---|---|
| 2025-10-22 19:37 | 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