Week | Easy | Long | Fast | ||
---|---|---|---|---|---|
(3-4 days) | km | miles | km | miles | |
1 | 30 min | 13-16 | 8-10 | ||
2 | 30 min | 8-10 | 5-6 | ||
3 | 30 min | 5-10 | 3-6 | ||
4 | 30 min | 16-19 | 10-12 | ||
5 | 30 min | 10-11 | 6-7 | ||
6 | 30 min | 5-10 | 3-6 | ||
7 | 30-45 min | 19-22 | 12-14 | ||
8 | 30-45 min | 11-13 | 7-8 | ||
9 | 30-45 min | 5-10 | 3-6 | ||
10 | 30-45 min | 22-25 | 14-16 | ||
11 | 30-45 min | 13-15 | 8-9 | ||
12 | 30-45 min | 5-10 | 3-6 | ||
13 | 30-60 min | 25-30 | 16-19 | ||
14 | 30-60 min | 15-18 | 9-11 | ||
15 | 30-60 min | 5-10 | 3-6 | ||
16 | 30-60 min | 29-35 | 18-22 | ||
17 | 30-60 min | 15-18 | 9-11 | ||
18 | 30-60 min | ||||
19 | 30 min | |