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This is my schedule for the second two month cycle. It’s easy that I woulg not overload myself.

2nd two-month-cycle

  1. MONDAY – 3km slow, 120-130 bpm + 8-10 km from medium to fast AnT 158=>173 bpm on hilly course + 3km slow 130-140
  2. TUESDAY – rest or 8-16km slow
  3. WEDNESDAY – 15km speed fartlek 10×60-200m fast or hill jumping
  4. THURSDAY – rest
  5. FRIDAY – 10-16km slow
  6. SATURDAY - 3km slow, 120-30 bpm + 16 km relaxed AT 145=>160 bpm on flat course + 3km slow 130-140
  7. SUNDAY – rest
  8. MONDAY – 10km slow
  9. TUESDAY - 3km slow, 120-30 bpm + 5 x 1000m + 3 x 400m / relaxed fast, in both sets the last one near max / 3min jog + 3km slow 130-140
  10. WEDNESDAY – rest
  11. THURSDAY - 90-120min slow
  12. FRIDAY – rest
  13. SATURDAY - rest or 8-16km slow
  14. SUNDAY - rest or 8-16km slow

Repeat from the beginning. Repeat 4 times in the cycle.

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