Tuesday: 20' + 16 x 1' minute fartlek (1' rest; 3' rest/4' fast) + 20'
Wednesday: 35' + abs + strength excercises
Thursday: 5' + strength excercises + 12 x 180 meters downhill + 20' + abs + stretching
Friday: 45' + abs + stretching
Saturday: 60' + abs + stretching
Sunday: 30' + leg strengthening + 2 x hill circuit plus (9'57'' 10'05'')+ 5'
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