01 – 06 October:
T - Am: 6km (100m drills /100m jog)
Pm: 14km easy mountain
W - Pm: 2x5000m (18:15 ; 16:45)
T - 14km easy mountain
F – 10km (6km easy + 4km fartlek )
S – 10km easy
S – ROAD RACE 18km – 1:00,36
TOTAL – 110km
07 – 13 October:
M- 12km easy
T – am 15x200m hills(45s) /200m easy (90s) ; pm 12km easy mountain
W – 8x600m (1,44 – 1,38) / 200m (1,50 rest)
T – 14km
F – 8km
S – ROAD RACE 6000m – 18,15
S – 20km (last 5km 3,55-3,45)
TOTAL – 100km
Other weeks – TOTAL – 130km, 128km, 130km;
18-24 November
M – am 14km (6 easy + 6 (4min) + 2 (3,20+3,10); 5x150; pm 5km easy + plyo
T- am 14km ; pm 5km (4min)
W- 3km with weights, 20x100m drills; 10650m – 38.10min
T – am 13km ; pm 4km 100m jumps/ 100m tech run
F – 7km easy ; pm 10x400m/400m(2’) (71-70, last-60)
S – 25km
S – 6km (4’) grass
TOTAL – 140km
15-22 December:
M- am 10x5x50m drills ; pm 8km (3.35-3.25) grass+infield , 5x300m (47,46,45)
T – pm 16km, 4x50m sprints
W – 2 sessions 400-600-400-600 (69-1.44-68-1.44) (67-1.44-67-1.44, 2min rest, 4min-between sessions (in second lane)
T – am 3km w weights + plyo ; pm 14km 1000m-5’/1000m 4’
F – am 3km w weights, 10x4x50m drills; pm 10km 500m-1.30/500m-2’, total 34:25min
S – 25km
S – 5km 100/100
TOTAL – 122km
30 Dec – 05 Jan
M – am 4km + drills ; pm 5x800m 200(30”)-400(80”)-200(40”), 2.30min rest
T – 14km (last 6km at 4min ), 5x30m sprints
W – 16km
T – am 4km easy; pm 5x600m/5’ rest (1,38, 1,38, 1,37, 1,36, 1,35)
F – am 4x200m high knee, 8km easy; pm 5x50m sprints (7.10–7”), 4x50m sprints (6.90-6.5) , 100m (12.75)
S – (tired) am 1600m grass (5.06), 1400m(4.20), 1200m(3.40), 1000m(2.55) / 3-4’rest
S – 22km
TOTAL – 115km