Week 13 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Base 40:00 Threshold 10x1000m Base 40:00 Base 1:00:00 Recovery 30:00 Base 50:00 Long run 2:05:00
Week 12 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Base 50:00 Recovery 30:00 Interval 8x6:00 Recovery 30:00 Base 1:10:00 Base 40:00 Long run 2:00:00
Week 11 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Recovery 30:00 Threshold 3x5-4-3-2-1 Base 40:00 Base 1:10:00 Threshold 3x7:00 Base 40:00 Long run 2:00:00