Easy 10 km
Easy 12 km
Strength 20:00
Easy 11 km
Recovery 3.5 km
Race 5 km
Run: 45 km
Strength: 20:00
Recovery 6.5 km
Run: 16.5 km
Easy 8 km
Fast Finish 11 km
Strength 15:00
Run: 46.5 km
Strength: 15:00
Fartlek 11 km
Strength 5:00
Run: 37 km