JOIN US AT THE WEEKLY TRAINING IN CLUJ-NAPOCA
Can't make it? Follow the training program recommended for your race of choice.
| WEEK | DAY 1 | DAY 2 | DAY 3 |
| 1 | 4x 2 min. running 2 min. walking |
4x 2 min. running 2 min. Walking |
4x 2 min. running 2 min. Walking |
| 2 | 5x 2 min. running 2 min. Walking |
5x 3 min. running 2 min. Walking |
5x 2 min. running 2 min. Walking |
| 3 | 4x 3 min. running 2 min. Walking |
3x 4 min. running 2 min. Walking |
4x 3 min. running 2 min. Walking |
| 4 | 2x 5 min. running 3 min. walking2x 3 min. running 2 min. Walking |
2x 4 min. running 2 min. Walking2x 3 min. running 2 min. walking |
2x 5 min. running 3 min. walking2x 3 min. running 2 min. Walking |
| 5 | 2x 6 min. running 3 min. Walking2x 3 min. running 2 min. Walking |
2x 4 min. running 2 min. Walking2x 3 min. running 2 min. Walking |
2x 6 min. running 3 min. walking2x 3 min. running 2 min. Walking |
| 6 | 2x 8 min. running 3 min. Walking2x 3 min. running 2 min. Walking |
2x 6 min. running 2 min. Walking2x 3 min. running 2 min. Walking |
2x 8 min. running 3 min. walking2x 3 min. running 2 min. Walking |
| 7 | 2x 10 min. running 3 min. Walking2x 3 min. running 2 min. Walking |
2x 8 min. running 2 min. Walking2x 3 min. running 2 min. Walking |
2x 10 min. running 3 min. walking2x 3 min. running 2 min. Walking |
| 8 | 2×13 min. running 3 min. Walking |
2×10 min. running 2 min. Walking |
2×13 min. running 3 min. Walking |
| 9 | 2×15 min. running 3 min. Walking |
2×10 min. running 2 min. Walking |
2×15 min. running 3 min. Walking |
| 10 | 2×20 min. running 5 min. Walking |
2×10 min. running 2 min. Walking |
2×20 min. running 5 min. Walking |
| 11 | 15 min. running 5 min. walking 25 min. Running |
2×15 min. running 3 min. Walking |
15 min. running 5 min. walking 25 min. Running |
| 12 | 15 min. running 5 min. walking 30 min. Running |
2×15 min. running 3 min. Walking |
15 min. running 5 min. walking 30 min. Running |
| WEEK 1-2 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 8 km | 48:00 min | 6:00 min/km | 75-80% |
| Wednesday | Day off | |||
| Thursday | 7 km | 37:55 min | 5:25 min/km | 85-90% |
| Friday | Day off | |||
| Saturday | 6 km | 42:00 min | 7:00 min/km | 70-75% |
| Sunday | 10 km | 1:00 hour | 6:00 min/km | 75-80% |
| WEEK 3 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 6 km | 36:00 min | 6:00 min/km | 75-80% |
| Wednesday | Day off | |||
| Thursday | 10 km | 1:10 hour | 7:00 min/km | 70-75% |
| Friday | Day off | |||
| Saturday | 6 km | 42:00 min | 7:00 min/km | 70-75% |
| Sunday | 5 km Test in 26:00 min | 5:12 min/km | 90-95% | |
| WEEK 4 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 8 km | 56:00 min | 7:00 min/km | 70-75% |
| Wednesday | Day off | |||
| Thursday | 10 km | 1:00 hour | 6:00 min/km | 75-80% |
| Friday | Day off | |||
| Saturday | 12 km | 1:42 hour | 8:30 min/km | 65.00% |
| Sunday | 10 km | 1:00 hour | 6:00 min/km | 75-80% |
| WEEK 5-6 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 7 km | 37:55 min | 5:25 min/km | 85-90% |
| Wednesday | Day off | |||
| Thursday | 10 km | 1:10 hour | 7:00 min/km | 70-75% |
| Friday | Day off | |||
| Saturday | 5 x 1 km Pause 3 min | 5:00 min/km | 90-95% | |
| Sunday | 12 km | 1:12 hour | 6:00 min/km | 75-80% |
| WEEK 7 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 8 km | 48:00 min | 6:00 min/km | 75-80% |
| Wednesday | Day off | |||
| Thursday | 10 km | 1:25 hour | 8:30 min/km | 65.00% |
| Friday | Day off | |||
| Saturday | 6 km | 42:00 min | 7:00 min/km | 70-75% |
| Sunday | 5 km Test in 25:30 min | 5:06 min/km | 90-95% | |
| WEEK 8 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 8 km | 56:00 min | 7:00 min/km | 70-75% |
| Wednesday | Day off | |||
| Thursday | 8 km | 48:00 min | 6:00 min/km | 75-80% |
| Friday | Day off | |||
| Saturday | 10 km | 1:25 hour | 8:30 min/km | 65.00% |
| Sunday | 15 km | 1:35 hour | 6:20 min/km | 70-75% |
| WEEK 9-10 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 8 km | 43:20 min | 5:25 min/km | 85-90% |
| Wednesday | Day off | |||
| Thursday | 10 km | 1:10 hour | 7:00 min/km | 70-75% |
| Friday | Day off | |||
| Saturday | 6 x 1 km | 5:00 min/km | 90-95% | |
| Sunday | 14 km | 1:29 hour | 6:20 min/km | 70-75% |
| WEEK 11 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 10 km | 1:25 hour | 8:30 min/km | 65.00% |
| Wednesday | Day off | |||
| Thursday | 10 km | 1:00 hour | 6:00 min/km | 75-80% |
| Friday | Day off | |||
| Saturday | 10 km | 1:10 hour | 7:00 min/km | 70-75% |
| Sunday | 5 km Test in 25:00 min | 5:00 min/km | 90-95% | |
| WEEK 12 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 10 km | 1:10 hour | 7:00 min/km | 70-75% |
| Wednesday | Day off | |||
| Thursday | 12 km | 1:12 hour | 6:00 min/km | 75-80% |
| Friday | Day off | |||
| Saturday | 3 x 3 km in 16:15 min | 5:23 min/km | 85-90% | |
| Break 5 min | ||||
| Sunday | 15 km | 2:08 hour | 8:30 min/km | 65.00% |
| WEEK 13-14 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 10 km | 1:00 hour | 6:00 min/km | 75-80% |
| Wednesday | Day off | |||
| Thursday | 8 km | 42:40 min | 5:20 min/km | 85-90% |
| Friday | Day off | |||
| Saturday | 10 km | 1:10 hour | 7:00 min/km | 70-75% |
| Sunday | 7 x 1 km, Break 3 min | 5:00 min/km | 90-95% | |
| WEEK 15 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 10 km | 1:25 hour | 8:30 min/km | 65.00% |
| Wednesday | Day off | |||
| Thursday | 10 km | 1:00 hour | 6:00 min/km | 75-80% |
| Friday | Day off | |||
| Saturday | 12 km | 1:24 hour | 7:00 min/km | 70-75% |
| Sunday | 5 km Test in 24:45 min | 4:57 min/km | 90-95% | |
| WEEK 16 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 8 km | 56:00 min | 7:00 min/km | 70-75% |
| Wednesday | Day off | |||
| Thursday | 10 km | 1:00 hour | 6:00 min/km | 75-80% |
| Friday | Day off | |||
| Saturday | 15 km | 2:08 hour | 8:30 min/km | 65.00% |
| Sunday | 15 km | 1:35 hour | 6:20 min/km | 70-75% |
| WEEK 17 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 6 x 1 km, break 3 min | 5:00 min/km | 90-95% | |
| Wednesday | Day off | |||
| Thursday | 15 km | 1:43 hour | 7:00 min/km | 65.00% |
| Friday | Day off | |||
| Saturday | 3 x 3 km in 16:15 min | 5:23 min/km | 85-90% | |
| Break 5 min | ||||
| Sunday | 12 km | 1:16 hour | 6:20 min/km | 70-75% |
| WEEK 18 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 10 km | 1:00 hour | 6:00 min/km | 75-80% |
| Wednesday | Day off | |||
| Thursday | 8 km | 42:00 min | 5:20 min/km | 85-90% |
| Friday | Day off | |||
| Saturday | 15 km | 2:08 hour | 8:30 min/km | 65.00% |
| Sunday | 15 km | 1:33 hour | 6:10 min/km | 70-75% |
| WEEK 19 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 10 x 400m în 2 min, break 2 min | 5:00 min/km | 90-95% | |
| Wednesday | Day off | |||
| Thursday | 10 km | 1:00 hour | 6:00 min/km | 75-80% |
| Friday | Day off | |||
| Saturday | 15 km | 1:35 hour | 6:20 min/km | 70-75% |
| Sunday | 3 x 2 km în 10:00 min, break 4 min | 5:00 min/km | 90-95% | |
| WEEK 20 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 15 km | 1:35 hour | 6:20 min/km | 70-75% |
| Wednesday | Day off | |||
| Thursday | 12 km | 1:12 hour | 6:00 min/km | 75-80% |
| Friday | Day off | |||
| Saturday | 8 km | 56:00 min | 7:00 min/km | 65.00% |
| Sunday | 10 km | 50:00 min | 5:00 min/km | 90-95% |
| WEEK 1-2 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 10 km | 57:30 min | 5:45 min/km | 75-80% |
| Wednesday | Day off | |||
| Thursday | 10 km | 52:30 min | 5:15 min/km | 85-90% |
| Friday | Day off | |||
| Saturday | 12 km | 1:18 hours | 6:30 min/km | 65.00% |
| Sunday | 20 km | 2:00 hours | 6:00 min/km | 70-75% |
| WEEK 3 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 15 km | 2:00 hours | 8:00 min/km | <65% |
| Wednesday | Day off | |||
| Thursday | 8 km | 45:00 min | 5:45 min/km | 75-80% |
| Friday | Day off | |||
| Saturday | 7 km | 45:30 min | 6:30 min/km | 65.00% |
| Sunday | 10 km Test in 50:00 min | 5:00 min/km | 90-95% | |
| WEEK 4 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | 10 km in 1:05 hours | 6:30 min/km | 65.00% | |
| Tuesday | Day off | |||
| Wednesday | 12 x 1 km, break 1 min | 5:25 min/km | 80-85% | |
| Thursday | Day off | |||
| Friday | 10 km | 1:20 hours | 8:00 min/km | 65.00% |
| Saturday | 20 km | 2:00 hours | 6:00 min/km | 70-75% |
| Sunday | Day off | |||
| WEEK 5-6 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | 10 km | 52:30 min | 5:15 min/km | 85-90% |
| Tuesday | Day off | |||
| Wednesday | 12 km | 1:18 hours | 6:30 min/km | 65.00% |
| Thursday | Day off | |||
| Friday | 6 x 1 km, break 4 min | 5:00 min/km | 90-95% | |
| Saturday | 20 km | 2:00 hours | 6:00 min/km | 70-75% |
| Sunday | Day off | |||
| WEEK 7 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 15 km | 2:00 hours | 8:00 min/km | <65% |
| Wednesday | Day off | |||
| Thursday | 10 km | 57:30 min | 5:45 min/km | 75-80% |
| Friday | Day off | |||
| Saturday | 7 km | 45:30 min | 6:30 min/km | 65.00% |
| Sunday | 10 km Test in 49:30 min | 4:57 min/km | 90-95% | |
| WEEK 8 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | 10 km | 1:05 hours | 6:30 min/km | 65.00% |
| Tuesday | Day off | |||
| Wednesday | 1:00 hours | 70-90% | ||
| Thursday | Day off | |||
| Friday | 15 km | 2:00 hours | 8:00 min/km | <65% |
| Saturday | Day off | |||
| Sunday | 20 km | 2:00 hours | 6:00 min/km | 70-75% |
| WEEK 9-10 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 10km | 52:30 min | 5:15 min/km | 85-90% |
| Wednesday | Day off | |||
| Thursday | 10 km | 1:05 hours | 6:30 min/km | 65.00% |
| Friday | Day off | |||
| Saturday | 20 km | 2:00 hours | 6:00 min/km | 70-75% |
| Sunday | 6 x 1 km, break 3 min | 4:50 min/km | 90-95% | |
| WEEK 11 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 18 km | 1:48 hours | 6:00 min/km | 70-75% |
| Wednesday | Day off | |||
| Thursday | 10 km | 1:20 hours | 8:00 min/km | <65% |
| Friday | Day off | |||
| Saturday | 7 km | 45:30 min | 6:30 min/km | 65.00% |
| Sunday | 10 km Test in 49:00 min | 4:54 min/km | 90-95% | |
| WEEK 12 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | 10 km | 1:05 hours | 6:30 min/km | 65.00% |
| Tuesday | Day off | |||
| Wednesday | 15 km | 2:00 hours | 8:00 min/km | <65% |
| Thursday | Day off | |||
| Friday | 6 x 3km in 15:30 min, break 5 min | 5:10 min/km | 85-90% | |
| Saturday | 20 km | 2:00 hours | 6:00 min/km | 70-75% |
| Sunday | Day off | |||
| WEEK 13-14 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 10 km | 51:40 min | 5:10 min/km | 85-90% |
| Wednesday | 15 km | 1:38 hours | 6:30 min/km | 65.00% |
| Thursday | Day off | |||
| Friday | 6 x 1 km, break 3 min | 4:50 min/km | 90-95% | |
| Saturday | Day off | |||
| Sunday | 22 km | 2:12 hours | 6:00 min/km | 70-75% |
| WEEK 15 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 10 km | 1:20 hours | 8:00 min/km | <65% |
| Wednesday | Day off | |||
| Thursday | 16 km | 1:36 hours | 6:00 min/km | 70-75% |
| Friday | Day off | |||
| Saturday | 10 km | 1:05 hours | 6:30 min/km | 65.00% |
| Sunday | 10 km Test în 48:30 min | 4:51 min/km | 90-95% | |
| WEEK 16 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | 10 km | 1:05 hours | 6:30 min/km | 65.00% |
| Tuesday | Day off | |||
| Wednesday | 12 x 1 km, break 1 min | 5:25 min/km | 80-85% | |
| Thursday | Day off | |||
| Friday | 15 km | 2:00 hours | 8:00 min/km | <65% |
| Saturday | Day off | |||
| Sunday | 20 km | 2:00 hours | 6:00 min/km | 70-75% |
| WEEK 17 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 10 km | 51:40 min | 5:10 min/km | 85-90% |
| Wednesday | Day off | |||
| Thursday | 15 km | 1:38 hours | 6:30 min/km | 65.00% |
| Friday | Day off | |||
| Saturday | 25 km | 2:36 hours | 6:15 min/km | 70-75% |
| Sunday | 10 km | 1:05 hours | 6:30 min/km | 65.00% |
| WEEK 18 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 2 x 5 km in 24:50 min, break 10 min | 4:58 min/km | 90-95% | |
| Wednesday | Day off | |||
| Thursday | 15 km | 1:30 hours | 6:00 min/km | 70-75% |
| Friday | Day off | |||
| Saturday | 25 km | 2:36 hours | 6:15 min/km | 70-75% |
| Sunday | 15 km | 2:00 hours | 8:00 min/km | <65% |
| WEEK 19 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | 10 km | 51:40 min | 5:10 min/km | 85-90% |
| Tuesday | Day off | |||
| Wednesday | 10 km | 1:05 hours | 6:30 min/km | 65.00% |
| Thursday | Day off | |||
| Friday | 10 x 400m in 1:55 min, break 2 min | 5:21 min/km | 85-90% | |
| Saturday | 20 km | 2:00 hours | 6:00 min/km | 70-75% |
| Sunday | Day off | |||
| WEEK 20 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | 9 km | 44:42 hours | 4:58 min/km | 90-95% |
| Tuesday | 12 km | 1:12 hours | 6:00 min/km | 70-75% |
| Wednesday | 10 km, | 5:45 min/km | 75-80% 80-85% |
|
| Thursday | 7 km | 40:15 min | 5:45 min/km | 75-80% |
| Friday | Day off | |||
| Saturday | 30 min | |||
| Sunday | 21,095 km | 1:45 hours | 4:58 min/km | 90-95% |
| WEEK 1-2 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 12 km | 1:10 hours | 6:00 min/km | 75-80% |
| Wednesday | Day off | |||
| Thursday | 10 km | 55:50 min | 5:35 min/km | 80-85% |
| Friday | Day off | |||
| Saturday | 10 km | 1:10 hours | 7:00 min/km | 65.00% |
| Sunday | 15 km | 1:35 hours | 6:20 min/km | 70-75% |
| WEEK 3 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 15 km | 1:35 hours | 6:20 min/km | 70-75% |
| Wednesday | Day off | |||
| Thursday | 10 km | 1:25 hours | 8:30 min/km | <65% |
| Friday | Day off | |||
| Saturday | 10 km Test in 54:10 min | 5:25 min/km | 85-90% | |
| Sunday | 10 km | 1:10 hours | 7:00 min/km | 65.00% |
| WEEK 4 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 2 x 3 km in 16:30 min, break 5 min | 5:30 min/km | 85-90% | |
| Wednesday | Day off | |||
| Thursday | 15 km | 1:35 hours | 6:20 min/km | 70-75% |
| Friday | Day off | |||
| Saturday | 15 km | 1:35 hours | 6:20 min/km | 70-75% |
| Sunday | 15 km | 2:08 hours | 8:30 min/km | <65% |
| WEEK 5-6 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 12 km | 1:07 hours | 5:35 min/km | 85-90% |
| Wednesday | Day off | |||
| Thursday | 12 km | 1:24 hours | 7:00 min/km | 65.00% |
| Friday | Day off | |||
| Saturday | 20 km | 2:07 hours | 6:20 min/km | 65.00% |
| Sunday | 10 km | 1:00 hours | 6:00 min/km | 75-80% |
| WEEK 7 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 10 km | 1:25 hours | 8:30 min/km | <65% |
| Wednesday | Day off | |||
| Thursday | 15 km | 1:35 hours | 6:20 min/km | 65.00% |
| Friday | Day off | |||
| Saturday | 10 km Test in 52:30 min | 5:15 min/km | 85-90% | |
| Sunday | 10 km | 1:10 hours | 7:00 min/km | 65.00% |
| WEEK 8 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 2 x 3 km in 16:30 min, break 5 min | 5:30 min/km | 85-90% | |
| Wednesday | Day off | |||
| Thursday | 15 km | 1:35 hours | 6:20 min/km | 70-75% |
| Friday | Day off | |||
| Saturday | 20 km | 2:07 hours | 6:20 min/km | 70-75% |
| Sunday | 15 km | 2:08 hours | 8:30 min/km | <65% |
| WEEK 9-10 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 12km | 1:06 hours | 5:30 min/km | 85-90% |
| Wednesday | Day off | |||
| Thursday | 12 km | 1:24 hours | 7:00 min/km | 65.00% |
| Friday | Day off | |||
| Saturday | 22 km | 2:23 hours | 6:30 min/km | 70-75% |
| Sunday | 15 km | 1:35 hours | 6:20 min/km | 70-75% |
| WEEK 11 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 15 km | 2:08 hours | 8:30 min/km | <65% |
| Wednesday | Day off | |||
| Thursday | 12 km | 1:16 hours | 6:20 min/km | 70-75% |
| Friday | Day off | |||
| Saturday | 10 km Test in 51:40 min | 5:10 min/km | 85-90% | |
| Sunday | 10 km | 1:10 hours | 7:00 min/km | 65.00% |
| WEEK 12 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 3 x 3 km in 16:30 min, break 5 min | 5:30 min/km | 85-90% | |
| Wednesday | Day off | |||
| Thursday | 15 km | 1:35 hours | 6:20 min/km | 70-75% |
| Friday | Day off | |||
| Saturday | 22 km | 2:23 hours | 6:30 min/km | 70-75% |
| Sunday | 15 km | 2:08 hours | 8:30 min/km | <65% |
| WEEK 14 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 10 km | 55:00 min | 5:30 min/km | 85-90% |
| Wednesday | Day off | |||
| Thursday | 18 km | 1:54 hours | 6:20 min/km | 70-75% |
| Friday | Day off | |||
| Saturday | 24 km | 2:36 hours | 6:30 min/km | 70-75% |
| Sunday | 14 km | 1:38 hours | 7:00 min/km | 65.00% |
| WEEK 15 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 15 km | 2:08 hours | 8:30 min/km | <65% |
| Wednesday | Day off | |||
| Thursday | 15 km | 1:35 hours | 6:20 min/km | 70-75% |
| Friday | Day off | |||
| Saturday | 10 km Test in 50:50 min | 5:05 min/km | 90-95% | |
| Sunday | 10 km | 1:10 hours | 7:00 min/km | 65.00% |
| WEEK 16 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 3 x 3 km in 16:30 min, break 5 min | 5:30 min/km | 85-90% | |
| Wednesday | Day off | |||
| Thursday | 10 km | 1:00 hours | 6:00 min/km | 75-80% |
| Friday | Day off | |||
| Saturday | 20 x 1 km, break 1 min | 5:40 min/km | 70-75% | |
| Sunday | 10 km | 1:10 hours | 7:00 min/km | 65.00% |
| WEEK 17 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 12 km | 1:06 hours | 5:30 min/km | 85-90% |
| Wednesday | Day off | |||
| Thursday | 20 km | 2:07 hours | 6:20 min/km | 70-75% |
| Friday | Day off | |||
| Saturday | 25 km | 2:43 hours | 6:30 min/km | 70-75% |
| Sunday | 10 km | 1:25 hours | 8:30 min/km | 65.00% |
| WEEK 18 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | 2 x 10 min in 56:40 min, break 10 min | 5:40 min/km | 80-85% | |
| Tuesday | Day off | |||
| Wednesday | 15 km | 1:45 hours | 7:00 min/km | 65.00% |
| Thursday | 15 km | 1:25 hours | 5:40 min/km | 80-85% |
| Friday | Day off | |||
| Saturday | 10 km | 1:05 hours | 6:30 min/km | 70-75% |
| Sunday | 3 Ora | 6:30 min/km | 70-75% | |
| WEEK 19 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | Day off | |||
| Tuesday | 10 km | 55:00 min | 5:30 min/km | 85-90% |
| Wednesday | 10 km | 1:10 hours | 7:00 min/km | 65.00% |
| Thursday | 20 km | 2:07 hours | 6:20 min/km | 70-75% |
| Friday | 20 km | 1:53 hours | 5:40 min/km | 80-85% |
| Saturday | Day off | |||
| Sunday | 15 km | 1:45 hours | 7:00 min/km | 65.00% |
| WEEK 20 | DISTANCE | TIME | RHYTHM | HFMAX |
| Monday | 10 km | 56:40 hours | 5:40 min/km | 80-85% |
| Tuesday | 12 km | 1:24 hours | 7:00 min/km | 65.00% |
| Wednesday | 10 km | 1:00 hours | 6:00 min/km | 75-80% |
| Thursday | 7 km | 42:00 min | 6:00 min/km | 75-80% |
| Friday | Day off | |||
| Saturday | 30 min | |||
| Sunday | Marathon | 4:00 hours | 5:41 min/km | 80-85% |
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