Week 1: |
1) 30 minutes at light exertion. |
2) 40 minutes of a long slow skate
(LSS) |
3) Run 50 minutes
at light exertion. |
Week 2: |
1) 30 minutes at light exertion. |
2) 40 minutes of LSS |
3) Run 50 minutes at light exertion |
Week 3: |
1) 45 minutes of a LSS |
2) Run 60 minutes at light exertion. |
3) Warm up 20 minutes at slow walking
pace; skate 10k a timed test effort at a brisk pace. |
Week 4: |
1) Fartlek (speed play) : 8x 200
meters—you should do this at 90% effort. Make sure to recover
before starting into the next set. |
2) 45 minutes of LSS |
3) Run 60 minutes at light exertion. |
Week 5: |
1) Fartlek: 10 x 200 Meters. |
2) Repeat Week 3 test effort on course
of goal event. Time yourself for the test and calculate
your pace in minutes per mile. |
3) Run 60 minutes at light exertion. |
Week 6: |
1) 50 minutes of LSS . |
2) Fartlek: 12 x 200 Meters. |
3) Run 50 minutes at light exertion. |
Week 7: |
1) Fartlek: 8 x 200 Meters. |
2) 45 minutes of LSS |
3) Run 45 minutes at light exertion. |
Week 8: |
1) Fartlek: 4 x 200 Meters. |
2) 35 minutes of LSS |
3) Run 35 minutes at light exertion. |
