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1running: 7x (2 min CH - 2 min RCH) + 2 CH
- repeat: 7
- recover: 2:00 @z1
- run: 2:00 @z2
- run: 2:00 @z1		7x (2 min CH - 2 min RCH) + 2 CH7x (2 min CH - 2 min RCH) + 2 CH
3
2running: 8x (2 min CH - 2 min RCH) + 2 CH
- repeat: 8
- recover: 2:00 @z1
- run: 2:00 @z2
- run: 2:00 @z1		8x (2 min CH - 2 min RCH) + 2 CH8x (2 min CH - 2 min RCH) + 2 CHrunning: 9x (2 min CH - 2 min RCH) + 2 CH
- repeat: 9
- recover: 2:00 @z1
- run: 2:00 @z2
- run: 2:00 @z1
4
39x (2 min CH - 2 min RCH) + 2 CH9x (2 min CH - 2 min RCH) + 2 CHrunning: 10x (2 min CH - 2 min RCH) + 2 CH
- repeat: 10
- recover: 2:00 @z1
- run: 2:00 @z2
- run: 2:00 @z1
5
410x (2 min CH - 2 min RCH) + 2 CH10x (2 min CH - 2 min RCH) + 2 CHrunning: 11x (2 min CH - 2 min RCH) + 2 CH
- repeat: 11
- recover: 2:00 @z1
- run: 2:00 @z2
- run: 2:00 @z1		11x (2 min CH - 2 min RCH) + 2 CH
6
511x (2 min CH - 2 min RCH) + 2 CHrunning: 12x (2 min CH - 2 min RCH) + 2 CH
- repeat: 12
- recover: 2:00 @z1
- run: 2:00 @z2
- run: 2:00 @z1		12x (2 min CH - 2 min RCH) + 2 CH
7
612x (2 min CH - 2 min RCH) + 2 CHrunning: 13x (2 min CH - 2 min RCH) + 2 CH
- repeat: 13
- recover: 2:00 @z1
- run: 2:00 @z2
- run: 2:00 @z1		13x (2 min CH - 2 min RCH) + 2 CH13x (2 min CH - 2 min RCH) + 2 CH
8
7running: 14x (2 min CH - 2 min RCH) + 2 CH
- repeat: 14
- recover: 2:00 @z1
- run: 2:00 @z2
- run: 2:00 @z1		14x (2 min CH - 2 min RCH) + 2 CH14x (2 min CH - 2 min RCH) + 2 CH
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8running: 15x (2 min CH - 2 min RCH) + 2 CH
- repeat: 15
- recover: 2:00 @z1
- run: 2:00 @z2
- run: 2:00 @z1		15x (2 min CH - 2 min RCH) + 2 CH15x (2 min CH - 2 min RCH) + 2 CH15x (2 min CH - 2 min RCH) + 2 CH
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9running: 7x (2 min RCH - 2 min PB) + 2 min RCH
- repeat: 7
- recover: 2:00 @z2
- run: 2:00 @z3
- run: 2:00 @z2		7x (2 min RCH - 2 min PB) + 2 min RCH7x (2 min RCH - 2 min PB) + 2 min RCH
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10running: 8x (2 min RCH - 2 min PB) + 2 min RCH
- repeat: 8
- recover: 2:00 @z2
- run: 2:00 @z3
- run: 2:00 @z2		8x (2 min RCH - 2 min PB) + 2 min RCH8x (2 min RCH - 2 min PB) + 2 min RCHrunning: 9x (2 min RCH - 2 min PB) + 2 min RCH
- repeat: 9
- recover: 2:00 @z2
- run: 2:00 @z3
- run: 2:00 @z2
12
119x (2 min RCH - 2 min PB) + 2 min RCH9x (2 min RCH - 2 min PB) + 2 min RCHrunning: 10x (2 min RCH - 2 min PB) + 2 min RCH
- repeat: 10
- recover: 2:00 @z2
- run: 2:00 @z3
- run: 2:00 @z2
13
1210x (2 min RCH - 2 min PB) + 2 min RCH10x (2 min RCH - 2 min PB) + 2 min RCH
running: 11x (2 min RCH - 2 min PB) + 2 min RCH
- repeat: 11
- recover: 2:00 @z2
- run: 2:00 @z3
- run: 2:00 @z2
11x (2 min RCH - 2 min PB) + 2 min RCH
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1311x (2 min RCH - 2 min PB) + 2 min RCH
running: 12x (2 min RCH - 2 min PB) + 2 min RCH
- repeat: 12
- recover: 2:00 @z2
- run: 2:00 @z3
- run: 2:00 @z2
12x (2 min RCH - 2 min PB) + 2 min RCH
15
1412x (2 min RCH - 2 min PB) + 2 min RCHrunning: 13x (2 min RCH - 2 min PB) + 2 min RCH
- repeat: 13
- recover: 2:00 @z2
- run: 2:00 @z3
- run: 2:00 @z2		13x (2 min RCH - 2 min PB) + 2 min RCH13x (2 min RCH - 2 min PB) + 2 min RCH
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15running: 14x (2 min RCH - 2 min PB) + 2 min RCH
- repeat: 14
- recover: 2:00 @z2
- run: 2:00 @z3
- run: 2:00 @z2		14x (2 min RCH - 2 min PB) + 2 min RCH14x (2 min RCH - 2 min PB) + 2 min RCH
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16running: 15x (2 min RCH - 2 min PB) + 2 min RCH
- repeat: 15
- recover: 2:00 @z2
- run: 2:00 @z3
- run: 2:00 @z2		15x (2 min RCH - 2 min PB) + 2 min RCH15x (2 min RCH - 2 min PB) + 2 min RCHrunning: 10x (2 min PB - 1 min RB) + 2 PB
- repeat: 10
- recover: 2:00 @z3
- run: 1:00 @z4
- run: 2:00 @z3
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1710x (2 min PB - 1 min RB) + 2 PB10x (2 min PB - 1 min RB) + 2 PBrunning: 11x (2 min PB - 1 min RB) + 2 PB
- repeat: 11
- recover: 2:00 @z3
- run: 1:00 @z4
- run: 2:00 @z3
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1811x (2 min PB - 1 min RB) + 2 PB11x (2 min PB - 1 min RB) + 2 PBrunning: 12x (2 min PB - 1 min RB) + 2 PB
- repeat: 12
- recover: 2:00 @z3
- run: 1:00 @z4
- run: 2:00 @z3		12x (2 min PB - 1 min RB) + 2 PB
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1912x (2 min PB - 1 min RB) + 2 PBrunning: 13x (2 min PB - 1 min RB) + 2 PB
- repeat: 13
- recover: 2:00 @z3
- run: 1:00 @z4
- run: 2:00 @z3		13x (2 min PB - 1 min RB) + 2 PB
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2013x (2 min PB - 1 min RB) + 2 PBrunning: 14x (2 min PB - 1 min RB) + 2 PB
- repeat: 14
- recover: 2:00 @z3
- run: 1:00 @z4
- run: 2:00 @z3		14x (2 min PB - 1 min RB) + 2 PB14x (2 min PB - 1 min RB) + 2 PB
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21running: 15x (2 min PB - 1 min RB) + 2 PB
- repeat: 15
- recover: 2:00 @z3
- run: 1:00 @z4
- run: 2:00 @z3		15x (2 min PB - 1 min RB) + 2 PB15x (2 min PB - 1 min RB) + 2 PB
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22running: 10 min PB - 2x (2 min RB - 3 min PB) - 5 min PB
- warmup: 10:00 @z3
- repeat: 2
- run: 2:00 @z4
- recover: 3:00 @z3
- run: 5:00 @z3		running: 25 min PB
- run: 25:00 @z2		25 min PB10 min PB - 6 min RB - 10 min PB25 min PB
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23running: 10 min PB - 3x (2 min RB - 3 min PB) - 5 min PB
- warmup: 10:00 @z3
- repeat: 3
- run: 2:00 @z4
- recover: 3:00 @z3
- run: 5:00 @z3		25 min PB25 min PB10 min PB - 7 min RB - 10 min PB25 min PB
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24running: 10 min PB - 4x (2 min RB - 3 min PB) - 5 min PB
- warmup: 10:00 @z3
- repeat: 4
- run: 2:00 @z4
- recover: 3:00 @z3
- run: 5:00 @z3		25 min PB25 min PB10 min PB - 8 min RB - 10 min PB25 min PB
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2510 min PB - 4x (2 min RB - 3 min PB) - 5 min PB25 min PB25 min PB10 min PB - 8 min RB - 10 min PB25 min PB
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26running: 30 min PB
- run: 30:00 @z3		25 min PBrunning: 20 min PB
- run: 20:00 @z3		running: Cooperuv test
- warmup: 10:00
- run: 12:00		running: 15 min PB
- run: 15:00 @z3
28
27running: 10 min PB - 5x (2 min RB - 3 min PB) - 5 min PB
- warmup: 10:00 @z3
- repeat: 5
- run: 2:00 @z4
- recover: 3:00 @z3
- run: 5:00 @z3		30 min PB30 min PBrunning: 10 min PB - 10 min RB - 10 min PB
- warmup: 10:00 @z3
- run: 10:00 @z4
- run: 10:00 @z3		30 min PB
29
2830 min PBrunning: 10 min PB - 6x (2 min RB - 3 min PB) - 5 min PB
- warmup: 10:00 @z3
- repeat: 6
- run: 2:00 @z4
- recover: 3:00 @z3
- run: 5:00 @z3		30 min PBrunning: 10 min PB - 12 min RB - 10 min PB
- warmup: 10:00 @z3
- run: 12:00 @z4
- run: 10:00 @z3		30 min PB
30
29running: 35 min PB
- run: 35:00 @z3		running: 10 min PB - 7x (2 min RB - 3 min PB) - 5 min PB
- warmup: 10:00 @z3
- repeat: 7
- run: 2:00 @z4
- recover: 3:00 @z3
- run: 5:00 @z3		35 min PBrunning: 10 min PB - 14 min RB - 10 min PB
- warmup: 10:00 @z3
- run: 14:00 @z4
- run: 10:00 @z3		35 min PB
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3035 min PB10 min PB - 7x (2 min RB - 3 min PB) - 5 min PB35 min PB10 min PB - 14 min RB - 10 min PB35 min PB
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3135 min PBrunning: 10 min PB - 8x (2 min RB - 3 min PB) - 5 min PB
- warmup: 10:00 @z3
- repeat: 8
- run: 2:00 @z4
- recover: 3:00 @z3
- run: 5:00 @z3		35 min PBrunning: 10 min PB - 16 min RB - 10 min PB
- warmup: 10:00 @z3
- run: 16:00 @z4
- run: 10:00 @z3		35 min PB
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32running: 40 min PB
- run: 40:00 @z3		running: 10 min PB - 9x (2 min RB - 3 min PB) - 5 min PB
- warmup: 10:00 @z3
- repeat: 9
- run: 2:00 @z4
- recover: 3:00 @z3
- run: 5:00 @z3		40 min PBrunning: 10 min PB - 19 min RB - 10 min PB
- warmup: 10:00 @z3
- run: 19:00 @z4
- run: 10:00 @z3		45 min PB
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3335 min PBrunning: 10 min PB - 10x (2 min RB - 3 min PB) - 5 min PB
- warmup: 10:00 @z3
- repeat: 10
- run: 2:00 @z4
- recover: 3:00 @z3
- run: 5:00 @z3		40 min PBrunning: 10 min PB - 23 min RB - 10 min PB
- warmup: 10:00 @z3
- run: 23:00 @z4
- run: 10:00 @z3		45 min PB
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3435 min PB10 min PB - 10x (2 min RB - 3 min PB) - 5 min PB35 min PB10 min PB - 23 min RB - 10 min PB35 min PB
36
35running: 45 min PB
- run: 45:00 @z3		running: 10 min PB - 11x (2 min RB - 3 min PB) - 5 min PB
- warmup: 10:00 @z3
- repeat: 11
- run: 2:00 @z4
- recover: 3:00 @z3
- run: 5:00 @z3		35 min PBrunning: 10 min PB - 25 min RB - 10 min PB
- warmup: 10:00 @z3
- run: 25:00 @z4
- run: 10:00 @z3		45 min PB
37
3640 min PBrunning: 10 min PB - 4x (30 vt do kopce - sebeh) - 5 min PB
- warmup: 10:00 @z3
- repeat: 4
- run: 0:30 @z5
- recover: 0:30 @z3
- run: 5:00 @z3
25 min PBrunning: 10 min PB - 28 min RB - 10 min PB
- warmup: 10:00 @z3
- run: 28:00 @z4
- run: 10:00 @z2		40 min PB
38
3740 min PBrunning: 10 min PB - 5x (30 vt do kopce - sebeh) - 5 min PB
- warmup: 10:00 @z3
- repeat: 5
- run: 0:30 @z5
- recover: 0:30 @z3
- run: 5:00 @z3		25 min PBrunning: 10 min PB - 31 min RB - 10 min PB
- warmup: 10:00 @z3
- run: 31:00 @z4
- run: 10:00 @z2		40 min PB
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3840 min PBrunning: 10 min PB - 6x (30 vt do kopce - sebeh) - 5 min PB
- warmup: 10:00 @z3
- repeat: 6
- run: 0:30 @z5
- recover: 0:30 @z3
- run: 5:00 @z3		25 min PBrunning: 10 min PB - 35 min RB - 10 min PB
- warmup: 10:00 @z3
- run: 35:00 @z4
- run: 10:00 @z2		40 min PB
40
3935 min PBrunning: 10 min PB - 4x (30 vt do kopce - sebeh) - 5 min PB
- warmup: 10:00 @z3
- repeat: 4
- run: 0:30 @z5
- recover: 0:30 @z3
- run: 5:00 @z3
25 min PB20 min PBrunning: Zavod na 5 km
- run: 5km		20 min
41
40running: 10 min PB - 7x (30 vt do kopce - sebeh) - 5 min PB
- warmup: 10:00 @z3
- repeat: 7
- run: 0:30 @z5
- recover: 0:30 @z3
- run: 5:00 @z3		25 min PB25 min PBrunning: 10 min PB - 20 min RB - 10 min PB
- warmup: 10:00 @z3
- run: 20:00 @z4
- run: 10:00 @z3		40 min PB
42
41running: 10 min PB - 8x (30 vt do kopce - sebeh) - 5 min PB
- warmup: 10:00 @z3
- repeat: 8
- run: 0:30 @z5
- recover: 0:30 @z3
- run: 5:00 @z3		35 min PB30 min PBrunning: 10 min PB - 31 min RB - 10 min PB
- warmup: 10:00 @z3
- run: 31:00 @z4
- run: 10:00 @z3		35 min PB
43
42running: 10 min PB - 9x (30 vt do kopce - sebeh) - 5 min PB
- warmup: 10:00 @z3
- repeat: 9
- run: 0:30 @z5
- recover: 0:30 @z3
- run: 5:00 @z3		35 min PB30 min PBrunning: 10 min PB - 35 min RB - 10 min PB
- warmup: 10:00 @z3
- run: 35:00 @z4
- run: 10:00 @z3		35 min PB
44
43running: 10 min PB - 6x (30 vt do kopce - sebeh) - 5 min PB
- warmup: 10:00 @z3
- repeat: 6
- run: 0:30 @z5
- recover: 0:30 @z3
- run: 5:00 @z3		35 min PB30 min PBrunning: 10 min PB - 38 min RB - 10 min PB
- warmup: 10:00 @z3
- run: 38:00 @z4
- run: 10:00 @z3		35 min PB
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44
running: 10 min PB - 10x (30 vt do kopce - sebeh) - 5 min PB
- warmup: 10:00 @z3
- repeat: 10
- run: 0:30 @z5
- recover: 0:30 @z3
- run: 5:00 @z3
40 min PB30 min PBrunning: 10 min PB - 34 min RB - 10 min PB
- warmup: 10:00 @z3
- run: 34:00 @z4
- run: 10:00 @z3		35 min PB
46
45running: 10 min PB - 5x (30 vt do kopce - sebeh) - 5 min PB
- warmup: 10:00 @z3
- repeat: 5
- run: 1:00 @z5
- recover: 1:00 @z3
- run: 5:00 @z3		40 min PB30 min PBrunning: 10 min PB - 42 min RB - 10 min PB
- warmup: 10:00 @z3
- run: 42:00 @z4
- run: 10:00 @z3		35 min PB
47
46running: 10 min PB - 6x (30 vt do kopce - sebeh) - 5 min PB
- warmup: 10:00 @z3
- repeat: 6
- run: 1:00 @z5
- recover: 1:00 @z3
- run: 5:00 @z3
40 min PB30 min PBrunning: 10 min PB - 45 min RB - 10 min PB
- warmup: 10:00 @z3
- run: 45:00 @z4
- run: 10:00 @z3		35 min PB
48
47running: 10 min PB - 7x (30 vt do kopce - sebeh) - 5 min PB
- warmup: 10:00 @z3
- repeat: 7
- run: 1:00 @z5
- recover: 1:00 @z3
- run: 5:00 @z3		40 min PB30 min PBrunning: 10 min PB - 48 min RB - 10 min PB
- warmup: 10:00 @z3
- run: 48:00 @z4
- run: 10:00 @z3		35 min PB
49
48running: 10 min PB - 5x (30 vt do kopce - sebeh) - 5 min PB
- warmup: 10:00 @z3
- repeat: 5
- run: 1:00 @z5
- recover: 1:00 @z3
- run: 5:00 @z3		40 min PB35 min PBrunning: 10 min PB - 52 min RB - 10 min PB
- warmup: 10:00 @z3
- run: 52:00 @z4
- run: 10:00 @z3		30 min PB
50
49running: 10 min PB - 8x (30 vt do kopce - sebeh) - 5 min PB
- warmup: 10:00 @z3
- repeat: 8
- run: 0:30 @z5
- recover: 0:30 @z3
- run: 5:00 @z3		45 min PB30 min PBrunning: 10 min PB - 45 min RB - 10 min PB
- warmup: 10:00 @z3
- run: 45:00 @z4
- run: 10:00 @z3		35 min PB
51
50running: 10 min PB - 9x (30 vt do kopce - sebeh) - 5 min PB
- warmup: 10:00 @z3
- repeat: 9
- run: 1:00 @z5
- recover: 1:00 @z3
- run: 5:00 @z3		45 min PB30 min PBrunning: 10 min PB - 55 min RB - 10 min PB
- warmup: 10:00 @z3
- run: 55:00 @z4
- run: 10:00 @z3		35 min PB
52
51
running: 10 min PB - 10x (30 vt do kopce - sebeh) - 5 min PB
- warmup: 10:00 @z3
- repeat: 10
- run: 1:00 @z5
- recover: 1:00 @z3
- run: 5:00 @z3
45 min PB30 min PBrunning: 10 min PB - 48 min RB - 10 min PB
- warmup: 10:00 @z3
- run: 48:00 @z4
- run: 10:00 @z3		30 min PB
53
5210 min PB - 20 min RB - 5 min PB
25 min PB20 min PBrunning: Zavod na 10 km
- run: 10km		20 min PB
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