Week no. | Day 1 | Day 2 | Day 3 |
---|---|---|---|
1 | 5 km | START-TEST 1 km easy, 1 km preferred, 2 km fastest possible*, 1 km easy | 5 km |
2 | 1 km easy, 2 km fast, 1 km easy | 4 km | 2 km easy, then 3 km switching between 200 m fast and 100 m easy |
3 | 4 km | 1 km easy, 3 km fast, 1 km easy | 8 km |
4 | 1 km easy, 2 km fast, 1 km easy | 5 km | 1 km easy, 1 km preferred, 1 km fast, 1 km fastest possible*, 1 km easy |
5 | 4 km | 2 ½ km easy, 2 ½ km fastest possible | 9 km |
6 | 1 km easy, 2 km fast, 1 km easy | 4 km | 2 km easy, then 4 km switching between 300 m fast and 200 m easy |
7 | 5 km | 1 km easy, 1 km preferred, 1 km fast, 1 km fastest possible*, 1 km easy | 10 km |
8 | 1 km easy, 2 km fast, 1 km easy | 5 km | 2 km easy, 3 × 1 km fastest possible*, 1 km easy |
9 | 4 km | 2 km easy, 4 km fast, 1 km easy | 10 km |
10 | 1 km easy, 2 km fast, 1 km easy | 5 km | 3 km easy, 4 km fast, 3 km easy |
11 | 4 km | 2 ½ km easy, 2 ½ km fastest possible | 12 km |
12 | 1 km easy, 2 km fast, 1 km easy | 5 km | 2 km easy, 5 km fast, 2 km easy |
13 | 7 km | FINAL-TEST 1 km easy, 1 km preferred, 2 km fastest possible*, 1 km easy | 12 km |
14 | 2 km easy, 3 km fastest possible*, 1 km easy | 4 km | Half-marathon 21,1 km |