Training Plan

Introduction Period (6 weeks from April 17-May 21)

Slow paced continuous runs
80-85% MP (MP = 3:20 per kilometer / 5:20+ pace per mile)
6:15-6:40 pace
1h – 1h30’
Steady State

Medium paced continuous runs
90-92% MP
5:45-5:55 pace
30’ – 45’
Extensive-Intensive Work

Continuous progressive runs
85-100% MP
6:15-5:20 pace
45’ – 1h
20' at 6:05 pace, 20' at 5:50 pace, 20' at 5:35 pace
Extensive-Intensive Work

Run technique
Uphill runs
Sprint (Max 15”)