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My training program:
| week | mon | tue | wed | thu | fri | sat | sun |
|---|---|---|---|---|---|---|---|
| 16 | 10 km fast | 1000 - 2 x 800 - 3 x 400 | 10 km easy | 10 km easy + work out (gym) | rest | 2 x 800 - 3 x 600 | 18 km easy |
| 17 | 10 km medium | 2 x 1000 - 2 x 600 - 2 x 400 | 10 km easy | 10 km medium + work out (gym) | rest | 2 x (3 x 600) | 18 km easy |
| 18 | 10 km medium | 4 x 800 - 2 x 400 | 10 km easy | 10 km fartlek + work out (gym) | rest | rest | 10 km race |
| 19 | 10 km easy | 14 km medium | 2 x 1000 - 4 x 400 | 10 km medium + work out (gym) | rest | 4 x 1000 | 18 km easy |
|
20 |
10 km fast | 2 x 1000 - 2 x 800 | 14 km easy | 10 km easy + work out (gym) | rest | 2 x 800 - 2 x 600 - 4 x 200 | 14 km easy |
I will focus on middle distances (800m, 1500m and maybe 5000m now and then).
Any comments, please mail me