Table 1.

General structure of a training week at sea-level and altitude.

	MON	TUES	WED	THURS	FRI	SAT	SUN
AM	6-10 km @ low intensity	Intervals + hills @ V̇O2max intensity	10-20 km @ low to moderate intensity	Race pace	Strength training	Threshold	16-30 km @ low to moderate intensity
PM	Strength training + 6-8 km @ low intensity	30-40 min run/swim @ low intensity		30-40 min run/swim @ low intensity		6-8 km @ low intensity or rest