VITORIA'S CIRCUITO RJ - ETAPA ROCK PLAN Easy Run Intervals Tempo Long Run

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WEEK 1 4.5km 5km 5.5km 7.5km

Rest Rest Rest
MAY 13TH 200m Repeats Pyramid Intervals 5.5km Easy Run 7.5km Long Run

WEEK 2 4km 6.5km 6.5km 8km

Rest Rest Rest
MAY 20TH Progressive Run Drop Set 6.5km Easy Run 8km Long Run

WEEK 3 5.5km 7.5km 6.5km 8km

Rest Rest Rest
MAY 27TH Rolling 300s 400m Repeats 6.5km Easy Run 8km Long Run

WEEK 4 4.5km 4.5km 4.5km 5km

Rest Rest Rest
JUN 3RD Tempo 2k Pyramid Set 4.5km Easy Run 5km Long Run

6.5km
WEEK 5 7.5km 7km 8km
Half Easy Half Rest Rest Rest
JUN 10TH Mile Up & Overs 7km Easy Run 8km Long Run
Tempo

7.5km
WEEK 6 6km 7km 8km
Rest Over and Unders Rest Rest
JUN 17TH Broken 600s 7km Easy Run 8km Long Run
1km

6.5km
WEEK 7 7.5km 7km 9km
Over and Unders Rest Rest Rest
JUN 24TH Broken Miles 7km Easy Run 9km Long Run
400m

WEEK 8 4km 5.5km 5.5km 6km

Rest Rest Rest
JUL 1ST 2 Mile Time Trial Descending Intervals 5.5km Easy Run 6km Long Run

PLAN OVERVIEW
VITORIA'S CIRCUITO RJ - ETAPA ROCK PLAN Easy Run Intervals Tempo Long Run

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

7.5km
WEEK 9 6km 7km 10km
Rest 800m into 400m Rest Rest
JUL 8TH Tempo 1200s 7km Easy Run 10km Long Run
Intervals

WEEK 10 6.5km 7.5km 7km 11km

Rest Rest Rest
JUL 15TH Tempo 2ks 1km Repeats 7km Easy Run 11km Long Run

WEEK 11 6.5km 7.5km 7km 12km

Rest Rest Rest
JUL 22ND Tempo 4k Pyramid Intervals 7km Easy Run 12km Long Run

7.5km
WEEK 12 5.5km 7km 8km
Rest Over and Unders Rest Rest
JUL 29TH Drop Set 7km Easy Run 8km Long Run
1km

WEEK 13 6.5km 4.5km 10km

Rest Rest Rest Rest
AUG 5TH Taper 400s 4.5km Easy Run 10km Race

PLAN OVERVIEW