10-12km Advanced

Average Weekly Training Hours 01:42
Training Load By Week
Average Weekly Training Hours 01:42
Training Load By Week

We are going to work with training that varies between distance and time.
Remember that your HR is based on 220 - age. So you will be able to train within the desired zone.
Types of training:
Fartlek - You will have pace oscillation (Fast and Slow)
Interval - Generally on Z4 or Z5 with rest stopped.
Continuous / Aerobic / Long Running - Running generally in Z2 / Z3 continues and without stops.

Sample Day 1
1:00:00
52.7TSS
Fartlek

Sample Day 3
1:05:00
55TSS
Fartlek

Sample Day 5
4.97mi
Aerobic

Sample Day 7
1:10:00
53.3TSS
Fartlek

Sample Day 9
4.97mi
Aerobic

Sample Day 11
6.34mi
Interval

Sample Day 13
5.59mi
Aerobic