Base 3 4 week plan
Designed to follow the base 2 4 week plan.
Gym strength work is reduce to one session per week with reps/sets reduced and loads get heavier.
Endurance work continues increase and we introduce some intensity to work toward race season.
introducing anaerobic endurance work while maintaining aerobic endurance work.
All day” pace, or classic long slow distance (LSD) training. Sensation of leg effort/fatigue generally low, but may rise periodically to higher levels (e.g., when climbing). Concentration generally required to maintain effort only at highest end of range and/or during longer training sessions. Breathing is more regular than at level 1, but continuous conversation still possible. Frequent (daily) training sessions of moderate duration (e.g., 2 h) at level 2 possible (provided dietary carbohydrate intake is adequate), but complete recovery from very long workouts may take more than 24 hs.
Sessions per week=1
Load (%1rm) =60-80 (last set)