Time~40m
Distance7.5 km
DifficultyHard
Target: ≤ 23:00
Instructions
Warm-up
11.5 km easy warm-up + 4 strides6:10–6:45 /km
Work
25 km time trial — even splits, no fast first km
Read
3≤ 23:00 → sub-45 stays the goal. 23:00–23:45 → keep going, decide at week 14. Slower → the week-16 attempt becomes a 46–48 min stepping stone.
Cooldown
41 km easy cool-down6:15–6:50 /km