9,10,11,12 JJ20TS

Average Weekly Training Hours 05:49
Training Load By Week
Average Weekly Training Hours 05:49
Training Load By Week
Sample Day -13
1:00:00
80TSS
WALK 60

Sample Day -11
16mi
EP 16

16 miles easy and if you feel good at 13 miles you can speed up a bit in the last miles.

Sample Day -10
1:30:00
120TSS
WALK 90

Sample Day -6
1:00:00
80TSS
WALK 60

Sample Day -3
1:25:00
113.3TSS
WALK 85

Sample Day 1
0:45:00
60TSS
WALK 45

Sample Day 2
0:50:00
66.7TSS
EP 50

Do 5 x 30 second strides in the middle of this EP run.

30 seconds at 5k pace with 60 to 90 seconds at EP as recovery.