Based on Winter HL

Fitness session 2km warm up - 9 minutes 6x300m reps 1 minute recovery between each rep, reps should take 45-50 seconds Warn down 500m easy jog Stretches - increase ROM, Flexibility

5 km

1km easy @ 4:00 increase pace by 10 seconds for each km, Last km will be 3:20 pace

100 reps

1km warm up jog Warm up and Drills 4 x 100m reps @ 12.50

6 km

Easy run at about 5:00 km pace

2km warm up at 9 minutes 10 X 2 minute hard 2 minutes easy 1km warm don jog Stretches ROM etc

5 km

1km 4:00 2km-4km @ 3:30km 5km @4:00

100 reps

1km easy warm up jog Warm up and drills 4X30m accelerations Sprint reps 120, 100,120

6 km

gym & Basketball

1km warm up, 2X600m @1:30, 10 minutes rest, 3X300m @ 50 seconds, 1 minute rest between reps, 3X300m @ 40 seconds, 5 minutes rest between reps. 5 minutes rest bteween sets

1km warm up, 10 X 200m @ 30seconds, 6 X 150m fast, walk back recovery

Gym

1km warm up, 4 X 350m @ 54 seconds, 3 X 200m 30s, 29s, 28s 3 minute rest between each rep

AM Gym & PM Basketball

6 km

30 minutes easy

Gym & Basketball

1km warm up, 600, 400, 200, 400, 600, all at 30s per 200m 5 minute rest between reps, 6 X 100m strides 85% effort

1km warm up, 2 x 500m @ 68s 15 minute rest between reps, 6 x 150 m sprints, easy jog back,

Gym

AM Gym PM Basketball game

6 km

Rest or 30 Minute easy run