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Plan: 3h30m Date:


Week: 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Monday Rest
Tuesday 12 K V0
Wednesday 10 K V0 + 10 x 100m ( r 0'45'') + 2 K V0
Thursday 12 K V0
Friday Rest
Saturday 12 K V0
Sunday 8 K V0 + 6 K V1 + 2 K V0
Total 65 K

Caption: K kilometers. r Recovery C Slopes P Stepping V0, V1, V2 Rhythms

Rhythms training

V1: easy pace (beats high: between 60 and 75%) V2: Average pace (beats high: between 70 and 85%) V3: Deposit Rate (beats high: between 80 and 90%)

Calculator Rhythm