| A | B | C | D | E | F | G | H | I | J | K | L | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | All listed time durations are in minutes | |||||||||||
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3 | Theme | Week1 | Week 2 | Week3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 8 | |||
4 | Sun | Distance | R 40 | A 45-60 | R 50 - 60 | A 60-70 | A 60-80 | RS 80-120 | H Long!! | RS/A 100-120 | ||
5 | Mon | Strength | Core,R 25 | Core, R 35 | Core, A 30 | Core | I- Hillreps. | WR, R 40 | Core,TR | Core, R 45 | ||
6 | Tues | Inten./Off | OFF | OFF | I- Tempo | I-Tempo | OFF | OFF | I-L4RS | I-L4 Roller | ||
7 | Wed | Recovery | R 35 | R 30 | R 35 | A 40 | A 50-60 | B/R 45-60 | R/RS 40-60 | R/RS | ||
8 | Thur. | Strength | Core/WR | Core/WR | WR, R 30 | Core/WR | I-Bound | I-Hillrun | I-Bound | Core/WR | ||
9 | Fri. | OFF | OFF | OFF | OFF | OFF | OFF | OFF | OFF/WR | OFF | ||
10 | Sat. | Cross | A - 35-45 | A 45 | I-Hillreps | A 45 | H or RS | B/A 45 | I-Upick | A 60-70 | ||
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12 | Code | Intensity Options | ||||||||||
13 | R=run | Tempo (Run): 10min.warmup, 10-15min.tempo, 10-15min.cooldown | ||||||||||
14 | B=Bike | Interval (Run): 10min. warmup, 3-4X 3min. on X2min off, 10-15min.cooldown | ||||||||||
15 | RS=rollerski | Bound: Warm up, Classic bound w/poles 7-10X on ~1.5-2min. hill, cooldown | ||||||||||
16 | H=Hike | Hillreps (Run): 10min. warmup, 6-8hill repeats @ 5Kpace, cooldown10-15min. | ||||||||||
17 | Bo=Bound | Hillrun: 35-45min. run on hilly route. Surge over top of hills. cooldown | ||||||||||
18 | TR= Trail Run | L4Rollerski-15-20min.warmup, 3-4X 5min onX 4min.off, 20min.cooldown | ||||||||||
19 | A=any activity | Strength R-Ski: warmup, 4-6X uphill douplepole repeats, long cooldown | ||||||||||
20 | I=Intensity, find workout from Intensity list | |||||||||||
21 | WR=Weight room, see sheet under training page of blog | |||||||||||
22 | Core=Supplement Sheets found under training page of blog | |||||||||||
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