Week 1:

1) 30 minutes at light exertion.

2) 40 minutes of a long slow skate (LSS)

3) Run 50 minutes at light exertion.     

Week 2:

1) 30 minutes at light exertion.

2) 40 minutes of LSS        

3) Run 50 minutes at light exertion

Week 3:

1) 45 minutes of a LSS

2) Run 60 minutes at light exertion.        

3) Warm up 20 minutes at slow walking pace; skate 10k a timed test effort at a brisk pace.

Week 4:

1) Fartlek (speed play) : 8x 200 meters—you should do this at 90% effort. Make sure to recover before starting into the next set. 

2) 45 minutes of LSS 

3) Run 60 minutes at light exertion.

Week 5:

1) Fartlek: 10 x 200 Meters.

2) Repeat Week 3 test effort on course of goal event. Time yourself for the test and calculate your pace in minutes per mile.

3) Run 60 minutes at light exertion.

Week 6:

1) 50 minutes of LSS .

2) Fartlek: 12 x 200 Meters.        

3) Run 50 minutes at light exertion.

Week 7:

1) Fartlek: 8 x 200 Meters.

2) 45 minutes of LSS        

3) Run 45 minutes at light exertion.

Week 8:

1) Fartlek: 4 x 200 Meters.

2) 35 minutes of LSS

3) Run 35 minutes at light exertion.