9:41

Plan

S

All weeks

Threshold / tempoEasy + stridesLong with pace workIntervals / VO₂maxLongEasy / recoveryRace paceRace
MonTueWedThuFriSatSun

Development

Weeks 1–9

W12h 30Thr40mE+S35mL+P1h 15
W22h 45Int55mE+S35mL+P1h 15
W33h 05Thr50mE+S50mL+P1h 25
W42h 30rec.E+S40mE+S40mLong1h 10
W53h 20Thr1hE+S45mL+P1h 35
W63h 40Int55mE+S35mE+S35mL+P1h 35
W74h 05Thr1hE+S40mE+S40mL+P1h 45
W83h 10rec.E+S35mE+S35mEasy35mLong1h 25
W94h 30Thr1hE+S50mE+S50mL+P1h 50

Race-specific

Weeks 10–12

W105h 05Thr55mE+S1h 10E+S1h 10L+P1h 50
W115h 05RP1h 15E+S1hE+S1hL+P1h 50
W125h 05Thr55mE+S1h 10E+S1h 10L+P1h 50

Taper

Weeks 13–14

W133h 50RP55mE+S45mEasy45mLong1h 25
W143hRP35mE+S40mRace1h 45