Table 1. General structure of a training week at sea-level and altitude.
MON TUES WED THURS FRI SAT SUN
AM 6-10 km @ lowintensity Intervals + hills @ V̇O2max intensity 10-20 km @low to moderate intensity Race pace Strength training Threshold 16-30 km @ low to moderate intensity
PM Strength training + 6-8 km @ lowintensity 30-40 min run/swim@ low intensity 30-40 min run/swim @ low intensity 6-8 km @ low intensity or rest