• Phase I : Sunday = L run; all other days of the week are E runs (+ strides on 3 days)

• Phase II: Sunday = L run; Q1 = session of R 200s; Q2 = combination of R 200s and R 400s; Q3 = session of R 400s; all other days are E run days

• Phase III: Sunday = L run; Q1 = I session of repeated 1,000-meter runs; Q2 = steady 20-minute run at T pace + 4 × R 200s; Q3 = race or session of I 1,200s

• Phase IV: Sunday = L run; Q1 = T plus some R 200s; Q2 = T; Q3 = race or combination of T, I, and R; if a race that week is important, then Q2 = the race and there is no Q3

Gels: 16, 12, 17, 22gels

Power & economy: Hill repeats/strides.

VO2 Max/anaerobic threshold: 5k-10k pace.

Lactate threshold: HM pace. Tempo runs (3x3k, 2x5k, 10k tempo etc), floats.

Aerobic threshold/endurance: Marathon pace. Steady runs, fast finish long runs.

Week 1-8        Easy runs, strides, hill sprints, 1hr steady run, long easy run

Week  9-14        VO2 max 2x week, long run w marathon pace finish

Week 15-18        Marathon pace, lactate threshold, strides, long run

Week 19-20        Taper

Dunedin Marathon 2018 schedule

W

E

E

K

1

Mon

23/04

13 (20)

Tue

24/04

15km @4:10/km (22)

Wed

25/04

11

Thu

26/04

(18)

Fri

27/04

23k fartlek (30)

Sun

29/04

20km easy w/ 12km @4:10/km (27)

W

E

E

K

2

Mon

23/04

13 (21)

Tue

24/04

(13)

Wed

25/04

13 (20)

Thu

26/04

(16)

Fri

27/04

13k (20)

Sun

29/04

28km easy (28)

W

E

E

K

20

Mon

03/09

Tue

04/09

5k @ MP

Wed

05/09

Thu

06/09

Fri

07/09

Sun

09/09

Dunedin Marathon (42)

30min LTHR test

3x4km @3:50/km w/ 90s rests / 5km @3:35/km+strides

2 x 6km @3:50/km /w 1km rest

4k@4:15/3k@4:00/2k@3:40/1k@3:30 90s R (3.5, 14, 3.5) 21

2x7km @3:50/km w/ 3min rest

12km @3:50/km

3x4km @3:50/km w/ 90s rests / 5km @3:35/km+strides

22km easy w/ 5km @3:50/km (3.5, 22) 25

T - 88-90% Max HR (171)

Zones (LTHR: 182)

155-162 (aerobic threshold)

162-171 (tempo)

171-180 (sub-threshold)

181-186 (super-threshold)

173-191 (anaerobic theshold?!)

186-193 (106%)

Stadium to Surf/Race the Summit 2018

W

E

E

K

1

Mon

08/01

(6, 7, 4) 17

145bpm 6:03/km

Tue

09/01

11km easy pace (3.5, 11, 3.5) 18

156bpm 5:22/km

Wed

10/01

5x1km @4:30/km, 90s rests (3.5, 8, 3.5) 15

160bpm 4:48/km

Thu

11/01

(3,5, 6, 3.5) 13

166bpm 4:37/km

Fri

12/01

(3.5, 3.5) 7

146bpm 5:07/km

W

E

E

K

2

Mon

15/01

15km 440m elev (5, 15, 5) 25

166bpm 5:07/km

Tue

16/01

14km easy 290m elev

165bpm 5:02/km

Wed

17/01

10km w/ 4@3:55/km

176bpm 3:54/km

Thu

18/01

10km easy 190m elev (2.5, 9.5) 12

151bpm 5:00/km

Fri

19/01

24km ½ steady ½ easy

162bpm 4:43/km

W

E

E

K

3

Mon

22/01

3x3km @3:55/km /w 3min rest (3.5, 14, 3.5) 21

Tue

23/01

Easy (3.5, 11, 3.5) 18

strides

Wed

24/01

Rest (3.5, 5) 9

Thu

25/01

5x200m@3:00/km, 5x400m@3:30/km (5, 10, 4) 19

strides

Fri

26/01

20km easy hills (5, 20) 25

Sat

27/01

8k recovery (8)

W

E

E

K

4

Mon

29/01

2 x 5km @3:55/km /w 1km float (3.5, 15, 3.5) 22

Tue

30/01

(3.5, 13, 3.5) 20

Wed

31/01

(3.5, 5, 3.5) 12

Thu

01/02

5x1km @3:30/km (3.5, 13, 3.5) 20

Fri

02/02

22km easy (3.5, 22) 26

W

E

E

K

5

Mon

05/02

10km @3:55/km (3.5, 16, 3.5) 23

aerobic

Tue

06/02

Waitangi Day (9km recovery)

Wed

07/02

Hills (3.5, 14, 3.5) 21

Thu

08/02

4x2km @3:40/km, 2min rests (3.5 11 3.5) 18

Fri

09/02

22km hills (3.5, 22, 3.5) 29 (double signal)

W

E

E

K

6

Mon

12/02

4x3km @3:50/km /w 3min rest (3.5, 16) 19

aerobic

Tue

13/02

(3.5, 8, 3.5) 15

Wed

14/02

5km TT (3.5, 7, 3.5) 14

Thu

15/02

(3.5, 3.5) 7

Fri

16/02

3.5

Sat

17/02

Papatowai Challenge (16) 18

W

E

E

K

7

Mon

19/02

(3.5, 3.5) 7

aerobic

Tue

20/02

(5, 16, 3.5) 24

Wed

21/02

(12.5, 5.5) 18

Thu

22/02

23km flat (3.5, 23, 3.5) 30

Fri

23/02

(3.5, 14, 3.5) 21

W

E

E

K

8

Mon

26/02

(12, 6) 18

aerobic

Tue

27/02

(6, 19, 3.5) 28

Wed

28/02

(10, 5) 15

Thu

01/03

27km flat (3.5, 27, 3.5) 34

Fri

02/03

12

W

E

E

K

9

Mon

05/03

(13, 7) 20

aerobic

Tue

06/03

(3.5, 10, 3.5) 17

Wed

07/03

27km flat (5, 28, 3.5) 37

Thu

08/03

(3.5, 19) 22

Fri

09/03

(3.5, 3.5) 7

W

E

E

K

10

Mon

12/03

(3.5, 7) 10

Race

Tue

13/03

rest

Wed

14/03

3-5km @4:00/km (10, 3.5) 14

Thu

15/03

(3.5, 3.5) 7

Fri

16/03

3.5

Sat

17/03

Relay for Life (42)

W

E

E

K

11

Mon

19/03

injured

Hill training

Tue

20/03

injured

Wed

21/03

injured

Thu

22/03

injured

Fri

23/03

injured

W

E

E

K

12

Mon

26/03

15k easy

anaerobic

Tue

27/03

8k easy

Wed

28/03

19k easy

Thu

29/03

14k easy

Sun

01/04

16k steady

W

E

E

K

13

Mon

02/04

16k w 10x60s @5k pace (16)

anaerobic

Tue

03/04

(3.5, 6.5) 10

Wed

04/04

5x1km @3:30/km, 120s rests (3.5, 19) 23

Thu

05/04

(7, 12) 19

Fri

06/04

18km easy w/ 3km @3:50/km (3.5, 18, 3.5) 25

Sat

07/04

7

W

E

E

K

14

Mon

09/04

3.5 + sick

Race specific

Tue

10/04

(11, 10) 21

Wed

11/04

4x2km @3:40/km, 90s rests (8, 17, 4) 29

Thu

12/04

(4, 12, 4) 20

Fri

13/04

3x3k @3:45/km w 5min jog rec (4, 17) 21

Sun

15/04

6k

W

E

E

K

15

Mon

16/04

5x400m @3:20/km, 200m jog rec (3.5, 14, 3.5) 21

taper

Tue

17/04

9

Wed

18/04

3x1km @3:40/km, 60s rests (5, 10, 3.5) 18

Thu

19/04

3.5

Fri

20/04

(3.5, 11.5, 3.5) 18.5

Sun

22/04

Stadium to Surf (10) 15

Base Phase - hill sprints 1-2 times per week, long run easy, 1hr steady

Bounding & skipping 2x a week to improve hip extension and power.

Strides 2-3 4x per week

Hill sprints 1-2 per week. 10-12 15sec reps.

Bound uphill 200-400m, run fast relaxed downhill, 3x 50-400m sprints flat - for 1hr (Lydiard hill circuit)

10x120m sprints w/ 3min rest. Normal stride but fastest cadence possible (Lydiard leg speed)

50m sprint - 50m MP for 2km (Lydiard sharpening)

34km - 5km easy, 14km MP+10s, 10km MP, 6km MP-5

34km - 8x90s @ 10k pace,  5min rests at MP, starting at mile 12

1 Hr (16km) run - MP (4:25-4:30)

30min run - 10k pace +5s

2-3x5k intervals (3-4min rest) - first at 10k pace second at MP/all at HM pace/all at MP

4-5x2km @ 3:55->3:40 w/ 2-3min rest

Tempo runs

Anaerobic threshold = 20-40min at 1hr pace (4:06/km)

Lactate threshold = 2x5k at HM pace (4:12/km)

Aerobic threshold = 1hr at 4:30-4:40/km

Progression run

30km starting at 5:00/km progressing to 4:15/km by 20k, all out last 2km

Endurance: {min: 0, max: 123}
Moderate: {min: 123, max: 153}
Tempo: {min: 153, max: 169}
Threshold: {min: 169, max: 184}
Anaerobic: {min: 184, max: -1}

HM workouts

24-30km easy or steady

24km w/ 6-8km @HM pace

10-13km @HM pace

3-4x3km @HM pace w/ 2min rest

2-3x5km @HM pace w/ 3min rest

4x2km @10k pace, 2min rests

6x1km @5k pace, 90s rests

10x800m @10k pace, 90s rests

20x400m @mile pace, 60s rests

Steady

Long

Tempo

VO2max

Dunedin Half Marathon 2017

(Preceded by 4x 85-105km weeks)

W

E

E

K

7

Mon

5/06

30km with 8km @4:30/km

153bpm 4:48/km

30

Tue

6/06

4x600m @3:40/km, 90s rests (4, 8, 4.5)

156bpm 4:52/km

17

Wed

7/06

17km easy (4, 17, 7)

139bpm 5:30/km

29

Thu

8/06

futsal (5, 2, 4)

11

Fri

9/06

10km easy (5, 10)

147bpm 4:51/km

15

W

E

E

K

8

Mon

12/06

5k TT (4, 5 + 8, 4)

182bpm 3:46/km

22

Tue

13/06

13km @4:20/km (4, 4, 13, 4)

missed

4

Wed

14/06

24km with 7x90sec@4:00/km, 5m R@4:30/km (4, 24, 4)
Glycogen depletion (tempo commute + no breakfast)

missed

14

Thu

1506

10km easy (4, 4)

missed

6

Fri

16/06

10km @4:10/km (5, 7, 10)

missed

-

W

E

E

K

9

Mon

19/06

5x2km @3:50/km, 90s rests (5, 12, 5)

missed

-

Tue

20/06

13km @4:20/km (4, 7, 13, 4)

missed

-

Wed

21/06

(29)24km with 8km @4:30/km
Glycogen depletion (tempo commute + no breakfast)

missed

-

Thu

22/06

missed

-

Fri

23/06

2 x 5km @4:05/km /w 3min rest (4, 7, 10)

missed

-

W

E

E

K

1

0

Mon

26/06

DOWN WEEK

missed

-

Tue

27/06

missed

-

Wed

28/06

16km

missed

-

Thu

29/06

missed

-

Fri

30/06

12km @4:10/km (4, 7, 12)

missed

-

W

E

E

K

1

1

Mon

3/07

3km commute

171bpm 4:21/km

3

Tue

4/07

3.5km commute + 3km run club + 1.5km bike to shop

162bpm 4:40/km

8

Wed

5/07

1.8km pick up bike + 4.8km commute

168bpm 4:22/km

7

Thu

6/07

futsal

-

Fri

7/07

5km commute + 9km w/ 3@4:05/km

152bpm 5:06/km

14

Sun

9/07

9km aerobic threshold

159bpm 4:27/km

9

W

E

E

K

1

2

Mon

10/07

4.5km commute x2 + futsal

151bpm 4:57/km

9

Tue

11/07

13km run club (HR elevated by fever)

160bpm 5:26/km

13

Wed

12/07

0

Home sick

0

Fri

14/07

5km commute + 16km easy

144bpm 5:16/km

21

Sun

16/07

17km easy

151bpm 4:47/km

17

W

E

E

K

1

3

Mon

17/07

4.5km commute x2 + futsal

153bpm 4:53/km

9

Tue

18/07

6km commute x2 + 14km run club

000bpm 4:54/km

26

Wed

19/07

21km w/ 10km @4:25/km (4, 21, 5)

156bpm 4:56/km

30

Thu

20/07

0

On leave

0

Fri

21/07

5km commute 14km w/ 7@4:05/km

162bpm 4:04/km

19

W

E

E

K

1

4

Mon

24/07

8km with some sprints (5, 8, 5)

161bpm 4:54/km

18

Tue

25/07

14km run club, 5x1km @3:55/km (5, 14) (getting sick)

160bpm 4:58/km

19

Wed

26/07

21km w/ 5km @4:15/km (5, 21, 5)

Home sick

0

Thu

27/07

(6, 6)

Home sick

0

Fri

28/07

3x3km @4:05/km /w 3min rest (5, 13)

Home sick

0

Sat

29/07

5km easy

146bpm 4:21/km

5

Sun

30/07

10km easy

157bpm 4:39/km

10

W

E

E

K

1

5

Mon

31/07

5x2km @3:45/km, 60s rests (5, 10, 5)

169bpm 4:00/km

20

Tue

1/08

12km run club (5, 12, 5)

140bpm 5:31/km

22

Wed

2/08

25km easy

154bpm 4:51/km

25

Thu

3/08

(3.5, 10, 4.5)

154bpm 4:37/km

18

Fri

4/08

3x3km @4:05/km /w 3min rest (5, 11)

167bpm 3:56/km

16

W

E

E

K

1

6

Mon

7/08

10x400m @3:20/km, 60s rests (5, 12, 5)

167bpm 4:14/km

22

Tue

8/08

12km run club (4, 12, 5)

148bpm 5:05/km

21

Wed

9/08

22km w/ 7x90sec surges @3:45/km (4, 22, 5)

156bpm 4:48/km

31

Thu

10/08

(5, 5)

153bpm 5:01/km

10

Fri

11/08

(5)

152bpm 4:59/km

5

Sat

12/-8

Clyde to Alex road race (10)

181bpm 3:41/km

10

W

E

E

K

1

7

Mon

14/08

12km easy (5, 12, 5)

151bpm 4:48/km

22

Tue

15/08

injured (4, 4)

150bpm 4:56/km

8

Wed

16/08

injured 24km w/ 7km @4:05/km

injured

0

Thu

17/08

injured

injured

0

Fri

18/08

12k w/ 2k @ 4:05 (4, 12)

156bpm 4:55/km

16

Sat

19/08

21k easy

157bpm 4:36/km

21

W

E

E

K

1

8

Mon

21/08

rest (injured)

injured

0

Tue

22/08

12km @4:05/km (5, 15, 6)

164bpm 4:22/km

26

Wed

23/08

(5, 11, 4)

138bpm 5:28/km

20

Thu

24/08

25km w/ 7km @4:05/km (5, 25, 4)

163bpm 4:27/km

34

Fri

25/08

7km easy (4, 7)

154bpm 4:54/km

11

Sun

27/08

Marafun 10km (10)

179bpm 3:50/km

10

W

E

E

K

19

Mon

28/08

recovery (6, 12, 4)

145bpm 4:52/km

22

Tue

29/08

14km @4:00/km (4, 16, 4)

172bpm 4:04/km

24

Wed

30/08

recovery (3, 4, 4)

153bpm 4:25/km

11

Thu

31/08

24km w/ 9km @4:00/km (4, 26, 4)

163bpm 4:18/km

34

Fri

1/09

recovery (4, 16)

149bpm 4:44/km

20

W

E

E

K

2

0

Mon

4/09

(3.5, 3.5)

160bpm 4:18/km

7

Tue

5/09

7km (12, 3.5)

158bpm 4:33/km

16

Wed

6/09

4x800m @3:40/km, 90s rests (3.5, 10, 4.5)

153bpm 4:51/km

18

Thu

7/09

(3.5, 3.5)

147bpm 4:58/km

7

Fri

8/09

4km

120bpm 4:53/km

4

Sun

10/09

Dunedin Half Marathon (21)

177bpm 3:59/km

21

W

E

E

K

21

Mon

11/09

4, 5

163bpm 4:20/km

9

Tue

12/09

3, 16, 5

146bpm 4:53/km

24

Wed

13/09

21km @4:20/km (5, 21, 5)

161bpm 4:21/km

31

Thu

14/09

5, 10, 5

125bpm 5:56/km

20

Fri

15/09

16km w/ 5km @3:55/km

160bpm 4:29/km

16

W

E

E

K

22

Mon

18/09

9, 6

155bpm 4:31/km

15

Tue

19/09

Run club 12km (5, 12, 5)

148bpm 4:46/km

22

Wed

20/09

24km w/ 7km @3:55/km (4, 24, 5)

165bpm 4:29/km

33

Thu

21/09

5, 5

144bpm 5:05/km

10

Fri

22/09

12km @3:55/km (5, 15)

175bpm 3:54/km

20

W

E

E

K

23

Mon

25/09

6x1km @3:40/km, 90s rests (5, 10, 5)

164bpm 4:09/km

20

Tue

26/09

Run club 7km (5, 8, 5)

146bpm 4:58/km

18

Wed

27/09

3x3km @3:50/km (3.5, 17, 3.5)

154bpm 4:52/km

24

Thu

28/09

5, 5

144bpm 5:00/km

10

Fri

29/09

27km w/ 7km @3:55/km (5, 27)

162bpm 4:22/km

28

W

E

E

K

24

Mon

2/10

(5, 3.5)

169bpm 3:52/km

4

Tue

3/10

Run club 7km (5, 8, 5)

141bpm 5:08/km

17

Wed

4/10

4x800m @3:30/km, 90s rests (3.5, 10, 3.5)

157bpm 4:31/km

17

Thu

5/10

(3.5, 3.5)

154bpm 4:54/km

7

Fri

6/10

4km

150bpm 4:48/km

4

Sun

8/10

Hill Free Half Marathon (21)

176bpm 3:57/km

21

Dunedin Half Marathon 2016

Mon

22/08

10k 49min 26m (3k progression 4:20, 4:10, 4:00)

easy

153bpm  4:55/km

Tue

23/08

21k 105min (5k tempo @4:20)

easy

152bpm  4:54/km

Wed

24/08

21k 107min

easy

149bpm  5:05/km

Fri

26/08

13k 60min (5k @4:05/km)

easy

158bpm  4:35/km

Sun

28/08

10k Marafun

race

179bpm  3:58/km

Mon

29/08

10k

easy

154bpm  4:47/km

Tue

30/08

15.5k 169m

easy

133bpm  5:56/km

Wed

31/08

21k tempo

tempo

Thu

1/09

Fri

2/09

5k tempo

Mon

5/09

12k

easy

Tue

6/09

8k

easy

Wed

7/09

7k

easy

Fri

9/09

5k

easy

Sun

11/09

21k Dunedin Half Marathon

race

175bpm 4:13/km

Otago Road Champs 2016

Tue

14/06

18k 93min 193m

easy

162bpm  5:08/km

Wed

15/06

18k 100min 49m

easy

152bpm  5:36/km

Thu

16/06

futsal

social

-

Fri

17/06

22k 111min 50m (5x200m @ 3:00)

easy

162bpm  4:58/km

Sat

18/06

16k 98min 705m

club run

156bpm  6:05/km

Mon

20/06

9.4km 50min 82m

easy

155bpm  5:15/km

Tue

21/06

19km 105min 225m (ADI run club)

easy

148bpm  5:30/km

Wed

22/06

9.4km 49min 142m

easy

152bpm  5:10/km

Thu

23/06

futsal

social

-

Fri

24/06

21k 112min 54m (1x2k @ 3:55)

easy

000bpm  5:15/km

Mon

27/06

10.6k 48min 13m (5k tt)

20:53

177bpm  4:07/km

Tue

28/06

13k 66min 135m

easy

150bmp  5:08/km

Wed

29/06

21k 112min 375m

easy

148bpm  5:16/km

Thu

30/06

futsal

social

-

Fri

1/07

15k 63min 36m (5x2k R2min 7:42, 7:39, 7:41, 7:40, 7:55)

3:50/km

174bpm  3:52/km

Mon

4/07

10k 52min 24m (5x200m R200m 33, 35, 34, 34, 35)

easy

158bpm  5:05/km

Tue

5/07

19k 98min 135m

easy

152bpm  5:04/km

Wed

6/07

17 88min 243m

easy

151bpm  5:07/km

Thu

7/07

futsal

social

Fri

8/07

15k 66min 43m (6x1k R60s 3:40 3:40 3:39 3:40 3:37 3:39)

3:40/km

171bpm  3:39/km

Mon

11/07

10k 52min 24m (10x400m)
1:24, 1:24, 1:26, 1:24, 1:25, 1:26, 1:25, 1:29, 1:32, 1:12

3:35/km

163bpm  3:33/km

Tue

12/07

11k 56min 0m

easy

151bpm  4:59/km

Wed

13/07

20k

easy

sick

Thu

14/07

20k

easy

sick

Fri

15/07

5k tt

3:50/km

sick

Mon

18/07

15k 76min 39m (5k tt 19:11)

3:50/km

180bpm  3:50/km

Tue

19/07

21k 109min 42m

easy

155bpm  5:08/km

Wed

20/07

21k 113min 196m

easy

147bpm  5:22/km

Thu

21/07

12k 60min 56m

easy

000bpm  5:00/km

Fri

22/07

15.6k 72min 0m (10k tt 39:42)

4:00/km

176bpm  3:58/km

Mon

25/07

9.6k 48min 37m (5x200m 35, 36, 36, 35, 35)

easy

149bpm  5:02/km

Tue

26/07

17k 88min 58m

easy

147bpm  5:08/km

Wed

27/07

23k 115min 34m (3x1k surge 4:00, 3:58, 3:59)

easy

156bpm  4:54/km

Thu

28/07

futsal

Fri

29/07

(5x2k R90s)

3:50/km

Mon

1/08

10k (5x200m)

easy

sick

Tue

2/08

20k

easy

sick

Wed

3/08

20k

easy

sick

Thu

4/08

10.7k

easy

Fri

5/08

-

-

sick

Mon

8/08

13k (6x1k R60s)

3:40/km

Tue

9/08

20k

easy

Wed

10/08

22k

easy

Thu

11/08

25k

easy

Sun

12/08

20k (5k tt 19:22)

3:52/km

Mon

15/08

6k

easy

Tue

16/08

9k (5x200m )

3:00/km

Wed

17/08

-

-

-

Thu

18/08

futsal

Fri

19/08

8k

easy

Sat

20/08

10k (39:13)

2km warmup
5min dynamic stretch
2x30sec strides

race

181bpm  3:55km

3min km training 2016 schedule

Workouts:

5x2km@3:50 90s rest / 6x1km@3:40 60s rest
4x1mile@3:45 600jog
4x1km@3:30 400jog
2k tt, 5x400@3:00 200jog

Tue

26/04

41min (8.1k)

club run

000bpm  5:04/km

Wed

27/04

120min (25k)

tempo

166bpm 4:47/km

Fri

29/04

80min (16.1k)

easy

153bpm 5:00/km

Sat

30/04

club run

sick

Tue

3/05

40min (7.5k, 112m)

club run

157bpm 5:00/km

Wed

4/05

4k tt, 5x200@3:00 200jog (14k)
15:04, 38, 36, 36, 36, 33

track

179bpm 3:46/km
000bpm 2:59/km

Sat

7/05

3hr (32k)

easy

151bpm  5:42/km

Tue

10/05

38min (7k)
35min (8k)

club run
tempo

152bpm  5:20/km
172bpm  4:13/km

Wed

11/05

104min (22k)

tempo

167bpm  4:42/km

Fri

13/05

lazy

track

zzz

Sat

14/05

162min (31.5k) with afternoon tea break in middle

club run

158bpm  5:17/km

Tue

17/05

8k 48min 250m

club run

140bmp  6:08/km

Wed

18/05

lazy

tempo

zzz

Fri

20/05

19k 94min 74m (5k @ 3:54, 200s)

track

178bpm  3:54/km

Sat

21/05

lazy

club run

zzz

Followed by 3 weeks injured (averaging 16k per week).

Stadium to Surf 2016

Monday

11/01

20min

easy

144bpm  6:11/km

Tuesday

12/01

60min

easy

000bpm  5:49/km

Wednesday

13/01

20min

easy

155bpm  5:27/km

Thursday

14/01

futsal

social

Friday

15/01

4km tt

15:36

181bpm  3:54/km

Monday

18/01

30min

5k

easy (150HR/6:00)

tempo (170HR/4:40)

144bpm  5:55/km
173bpm  4:41/km

Tuesday

19/01

95min (17km)

easy w/ surges

152bpm  5:35/km  

Wednesday

20/01

5km

tempo

169bpm  4:33/km

Thursday

21/01

futsal

social

Friday

22/01

4x2k, 2min rests

4:00/km

176bpm  4:03/km

Saturday

23/01

38min (7km)

easy

000bpm  5:21/km

Monday

25/01

110min (20km)

easy

152bpm  5:32/km

Tuesday

26/01

46min (8.4km)

easy

148bpm  5:28/km

Wednesday

27/01

6x1k, 90sec rests

3:50/km

178bpm  3:48/km

Thursday

28/01

futsal

social

Friday

29/01

10km (44:06)

tempo

171bpm  4:25/km

Monday

1/02

115min (22km)

easy

163bpm  5:13/km

Tuesday

2/02

46min (8.4km)

easy w/ hills

159bpm  5:33/km

Wednesday

3/02

70min (11.4km)

easy

141bpm  6:06/km

Thursday

4/02

futsal

social

Friday

5/02

5k (19:52)

tt

181bpm  3:58/km

Monday

8/02

100min (17k)

easy

141bpm  5:49/km

Tuesday

9/02

49min
futsal

easy
practice match

159bpm  4:55/km

Wednesday

10/02

rest

rest

Thursday

11/02

rest

rest

Friday

12/02

10x400m, 60s rests

3:35/km (86s)

169bpm  3:18/km

Saturday

13/02

10km (43:03)
3.6km

tempo
warm down

174bpm  4:18/km
154bpm  5:31/km

Monday

15/02

101min (18k)

futsal

easy

league

153bpm  5:37/km

Tuesday

16/02

56min (10.6k)

easy

152bpm  5:16/km

Wednesday

17/02

71min (13k)

easy

159bpm  5:20/km

Thursday

18/02

futsal

social

Friday

19/02

4x2k, 90s rests

4:00/km

176bpm  3:57/km

Monday

22/02

110min (20k)
futsal

easy
league

149bpm  5:35/km

Tuesday

23/02

52min (9k)

easy

143bpm  5:59/km

Wednesday

24/02

6x1k, 60s rests

3:50/km

175bpm  3:47/km

Thursday

25/02

futsal

social

Friday

26/02

10km (41:43)

tt

177bpm  4:10/km

Monday

29/02

113min (21.3k)
futsal

easy
league

150bpm  5:19/km

Tuesday

1/03

48min (8k)

easy

139bpm  5:47/km

Wednesday

2/03

10km

easy

158bpm  4:49/km

Thursday

3/03

futsal

social

Saturday

5/03

5k (19:42)

tt

180bpm  3:56/km

Monday

7/03

86min (15k)

futsal

easy
league

137bmp  5:46/km

Tuesday

8/03

32min (6.5k)

easy

155bmp  4:49/km

Wednesday

9/03

400m intervals

3:40/km

166bpm  3:14/km

Thursday

10/03

futsal

social

Friday

11/03

28mins (5.5k)

easy

144bpm  5:00/km

Saturday

12/03

21mins (4k)

easy

155bpm  5:05/km

Sunday

13/03

10k (40.08)
2km warmup
5min dynamic stretch
2x30sec strides

race day

181bpm  4:01/km

Cutdown tempo run:

2k@4:45, 2k@4:35, 2k@4:25, 2k@4:15, 2k@4:05