Siglas: F- Fartlek; C – Incluir colinas; R – contra-reloj o competición; V – Velocidad

Total
Semana (Km) dom lun mar mier jue vier Sab
1 32 8 4.5 F 3 6 4 Reposo 5.5
2 36 8.5 5.5 F 4 6 5.5 Reposo 5.5
3 25 9 6 4V 7.5 4.5 Reposo 8R
4 40 9 6 4.5 V 7.5 6 Reposo 2×4.5
5 48 9 6 6V 7.5 6 4 8R
6 48 11 6 4.5 V 8 2×4.5 Reposo 8
7 52.5 11 2×4 6V 8 2×4.5 Reposo 8.5
8 44.5 11.5 6 4.5 V 8 4.5 Reposo 8R
9 52.5 11.5 2×4 6V 9 6 Reposo 9
10 56.5 13.5 2×4 8C 9 8F Reposo 9
11 52.5 13.5 2×4 8C 9 30 min F Reposo 8R
12 60.5 13.75 2×4 8C 9 2×4.5 Reposo 6 & 4.5
13 52.5 13.75 6 8C 9 30 min F Reposo 9R
14 64.5 14.5 6 8C 11 30 min F 2*4 9
15 56 14.5 2×4 8C 9 30 min F Reposo 10 R
16 68.5 16 2×4 8C 8 30 min F 7.5 6 & 4.5
17 64.5 16 2×4 8C 11 30 min F 4.5 8
18 37.5 14.5 2×4 8H 9 30 min F 3 11.5 R
19 60.5 9 2×4.5 8C 11.5 30 min F 3.5 & 3 17.5
20 48.5 8&6 4 6C 9 30 min F 3&4 Reposo
21 56.5 16 R 6 8C 11 30 min F 2×4 Reposo
22 64.5 19.5 4 8C 11 30 min F 2×4 8
23 19.5 Reposo 4.5 C 4.5 Reposo 4.5 C 4.5 Reposo
24 9.5 4.5H Reposo 4.5 Reposo Reposo Reposo Competir