Easy Runs 1.3 km
Steady-State Run 1.5 km
Hill 0.3 km
Interval 0.2 km
Interval 1 km
Interval 2.1 km
Interval 1.4 km
Recovery Temp 0.5 km
Race 1 km
ОФП 5:00
ОФП 15:00
СФП 30:00
Swim 0.5 km
Fartlek 4.1 km
Race 0.1 km
Interval 1.5 km
Run: 15 km
Swim: 0.5 km
ОФП: 20:00
СФП: 30:00
Long Runs 9.1 km
ОФП 20:00
СФП 10:00
Steady-State Run 0.8 km
Fartlek 0.4 km
Interval 2.6 km
Easy Runs 0.5 km
Steady-State Run 4.5 km
Tempo 1.9 km
Interval 2 km
Easy Runs 0.4 km
Run: 22.2 km
СФП: 10:00
ОФП: 5:00