Table 3.
Examples of the most important training sessions in each training period
| P1 | Before-LHTH | LHTH | After-LHTH | ||||||
|---|---|---|---|---|---|---|---|---|---|
| Zone 1 | Zone 2 | Zone 3 | Zone 1 | Zone 2 | Zone 3 | Zone 1 | Zone 2 | Zone 3 | |
| Week 1 | 20 km 5’00”·km-1 |
15 km 4’40”·km-1 |
12x1000m 4’00”·km-1 rec 2’ |
10 km 5’00”·km-1 |
15 km 4’45”·km-1 |
15 km uphill 4’50”- 4’10”·km-1 |
15 km 5’00”·km-1 |
10 km 4’30”·km-1 |
7x2000m 3’50”·km-1 rec 2’ |
| Week 2 | 20 km 5’00”·km-1 |
25 km 4’45”·km-1 |
7x2000 m 4’00”·km-1 rec 3’ |
20 km 5’00”·km-1 |
20 km 4’45”·km-1 |
5x1000m 4’00”·km-1 rec 3’ + 1x5000m 4’05”·km-1 |
10 km 5’00”·km-1 |
25 km 4’40”·km-1 |
10 km 38’24”.00 (NR) |
| Week 3 | 10 km 5’00”·km-1 |
15 km 4’45”- 4’30”·km-1 |
10x1000m 3’55”·km-1 rec 2’ |
15 km 5’00”·km-1 |
2x7.5 km 4’30”·km-1 rec 3’ |
2x10x500m 3’50”·km-1 rec 1’ and 4’ |
10 km 5’00”·km-1 |
15 km 4’25”·km-1 |
10x500m 3’30”·km-1 rec 1’ + 5x1000m 3’40”·km-1 rec 2’ |
| P2 | Zone 1 | Zone 2 | Zone 3 | Zone 1 | Zone 2 | Zone 3 | Zone 1 | Zone 2 | Zone 3 |
|---|---|---|---|---|---|---|---|---|---|
| Week 1 | 20 km 3’59”·km-1 |
12 km 3’31”·km-1 |
10x400 m 2’40” ·km-1 rec 200 m 3’30” ·km-1 |
15 km 3’59”·km-1 |
17 km 3’31”·km-1 |
5x4000m 3’03”·km-1 rec 3’ |
13 km 3’50”·km-1 |
11 km 3’38”·km-1 |
10 km 27’53”.00 |
| Week 2 | 20 km 3’50”·km-1 |
10 km 3’20·km-1 |
5x4000m 3’02”·km-1 rec 3’ |
20 km 3’56”·km-1 |
16 km 3’45”·km-1 |
5x3000m 3’06”·km-1 rec 3’ |
25 km 3’50”·km-1 |
11 km 3’38”·km-1 |
4x5000m 3’04”·km-1 rec 1000m 4’00”·km-1 |
| Week 3 | 15 km 3’59”·km-1 |
17 km 3’34”·km-1 |
10x1000m 2’50·km-1 rec 400m 3’40”·km-1 |
20 km 3’56”·km-1 |
10 km 3’34”·km-1 |
14 km 3’05”·km-1 |
17 km 3’50”·km-1 |
12 km 3’34”·km-1 |
5x2000 3’03”·km-1-2’52”·km-1 rec 1’ |
Zone 1 = 70-80% of race pace
Zone 2 = 81-90% of race pace
Zone 3 = >91% of race pace
P1 = participant 1, P2= participant 2
rec = recovery
NR = national record