DAY 1:
EVERY 90″ FOR 15 MIN: 200 M*
*ASSAULT:EVERY 90″ FOR 15 MIN:35 SEG @90%
DAY 2:
5X800 M*.RUN EASY 400 BETWEEN SETS
*ROWING VERSION
5X1000.2 MIN BETWEEN SETS
DAY 3:
15 KM LONG RUN*
Clase GRATUITA
DAY 1:
EVERY 90″ FOR 15 MIN: 200 M*
*ASSAULT:EVERY 90″ FOR 15 MIN:35 SEG @90%
DAY 2:
5X800 M*.RUN EASY 400 BETWEEN SETS
*ROWING VERSION
5X1000.2 MIN BETWEEN SETS
DAY 3:
15 KM LONG RUN*
DAY 1:
15 MIN TEMPO RUN+10X10 SEG HILL SPRINTS.1 MIN BETWEEN EFFORTS
*ASSAULT VERSION
15 MIN@75-80%+10 X(10 SEG ALL OUT/1 MIN REST)
DAY 2:
2X(400 HARD-200 EASY-800 HARD-400 EASY-1600 HARD-400 EASY)
*ROWING VERSION
2X(500 HARD/500 EASY/1000 HARD/500 EASY/2000 HARD/500 EASY)
DAY 3:
2X 5K TEMPO RUN.5 MIN EASY BETWEEN EFFORTS
DAY 1:
4X(100 M ALL OUT/200 M EASY/200 M @90%/400 M EASY/800 M 85%/400 M EASY)
*ASSAULT VERSION
4X(15 SEG ALL OUT/1 MIN EASY/1:30 90%/2 MIN EASY/3 MIN HARD/2 MIN EASY)
DAY 2:
5X1000.600M EASY BETWEEN ROUNDS. USE MACMILLAN CALCULATOR
*ROWING VERSION
5X1000.500 M EASY BETWEEN ROUNDS.
DAY 3:
60 MIN EASY RUN
DAY 1:
5 KM TEMPO RUN+8X200M SPRINT.90″ REST
*ROWING VERSION:
5 KM EASY PACE+8X250 ALL OUT(90 SEG BETWEEN SPRINTS)
DAY 2:
15 MIN EASY PACE+3X(1600 M HARD/800 M EASY)
*ROWING VERSION
20 MIN EASY+3X(2000M HARD/1000 M EASY)
DAY 3:
60 MIN EASY RUN
DAY 1:
5 KM EASY+8X(400 HARD/200 EASY)+10 MIN EASY RUN
*ASSAULT VERSION:8X(90″ HARD/90″ EASY)
DAY 2:
20 MIN EASY RUN+3X1600 M.(800 EASY BETWEEN ROUNDS)+10 MIN EASY RUN
*ROW VERSION: 3X2000 M.ROW 1000 M EASY BETWEEN ROUNDS
DAY 3:
2X5KM TEMPO RUN(USE MCMILLAN CALCULATOR).5 MIN EASY RUN BETWEEN ROUNDS
DAY 1:
15 MIN EASY RUN+10x(20 SEG HILL SPRINTS. 1 MIN REST)+EASY RUN
*ASSAULT VERSION:10X(20 SEG ALL OUT/1 MIN EASY)
DAY 2:
5 KM EASY RUN+8X(400M/90 SEG REST)+EASY RUN
*ROWING VERSION:8X500@2K PACE(90″ REST)
DAY 3:
10 KM STEADY STATE RUN(USE MCMILLAN CALCULATOR)
DAY 1:
15 MIN EASY RUN+EMOM 15(100 M ALL OUT SPRINT)+10 MIN EASY
*ASSAULT(5 MIN EASY+EMOM 15(15 SEG ALL OUT SPRINT)+5 MIN EASY
DAY 2:
5 KM EASY RUN+4X1000.3 MIN REST BETWEEN INTERVALS+EASY RUN
*ROWING VERSION
15’EASY ROW+4X1000 ROW@2K PACE+10 MIN EASY
DAY 3:
60′ EASY RUN
