Scotia 21k Program 2018

2018 Scotia 21k Base Race Plan
dates On Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total KM
15-Jan 6k VL Intervals 10 km total Approx. 6k VL 12k VL 34
22-Jan 6k VL Intervals 10 km total Approx. 6k VL 14k VL 36
29-Jan 8k VL Intervals 10 km total Approx. 6k VL 12k LV including the last 4k VM 36
05-Feb 8k VL Intervals 12 km total Approx. 6k VL 14k VL 40
Feb-12 8k VL Intervals 12 km total Approx. 6k VL 14k VL including the last 6 k VM 40
19-Feb 8k VL Intervals 12 km total Approx. 6k VL 16k LV including the last 6k VM 42
26-Feb 8k VL Intervals 12 km total Approx. 6k VL 18k VL including the last 8 k VM 44
05 March 8k VL Intervals 12 km total Approx. 8k VL 16k VL 44
12th of March 8k VL Intervals 14 km total Approx. 8k VL 18k VL including the last 8 k VM 48
19-Mar 10k VL Intervals 14 km total Approx. 8k VL 20k LV including the last 10k VM 52
26 March 10k VL Intervals 14 km total Approx. 8k VL 22k VL 54
02-April 40 'LV intervals 25 'LV 2k VL + 10k V10 (St Laurent) N / A
09-April 8k VL Intervals 12 km total Approx. 8k VL 12k VL 40
16-apr 40 'LV intervals 25 'LV 2k VL + 21k V21 (Scotia) N / A
VL = (30 "at 1 'slower than the marathon pace VM = Marathon speed (15" slower per km than the 21km pace)