PowerBar Athletes

Weekly training programm

Monday:
1. Fartlek training on rolling hills 60min/17km,
2. Recovery session 50min/12km.

Tuesday:
1. Base endurance 70min/18km,
2. Easy run 10km + speed session 10x100m.

Wednesday:
Warm up/ cool down + speedy run 48min/15km.

Thursday:
1. Base endurance 80min/20km,
2. Easy run 10 km + weight training 60min.

Friday:
1. Base run 75min/18km,
2. Easy run 10 km + speed session 10x100m.

Saturday:
1 Track speed session 6x2000m, 5:40min,
2. Recovery session 43min/10km.

Sunday:
Long run 90min/25km.

Energy need: 4500 to 5500 kcal/day