Working in STAIRS = 46 flights (approx.

12 mins)
London OCC 12 WEEK TRAINING PLAN

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

16km 16km 30km 52km
30 May Stairs x 1 Sx1
4.5km 10km 4.5km 30km 49km
6 June Stairs x1 Stairs x1 Stairs x 1 Sx3
5.5km 12km 11km 16km 44.5km
13 June Stairs x1 Stairs x 1 Stairs x 1 Sx3
3.5km 10km 11km 30km 54.5km
20 June Stairs x 2 Stairs x 1 Stairs x 1 Sx4
11km 4.5km 50km event 57.5km
27 June Stairs x 1 Stairs x 1 Sx2
5.5km Stairs x 3?? 30km 30km 65.5km
4 July Stairs x 2 Sx5
10km 3.5km 30km 43.5km
11 July Stairs x 1 Stairs x 2 Sx3
12km 4.5km 16km 30km 62.5km
18 July Stairs x 1 Stairs x 2 Sx3
10km 11km Stairs x 3?? 16km 37km
25 July Stairs x 1 Stairs x 1 Sx5
30km 16km 12km 58km
1 August Stairs x 1 Stairs x 1 Stairs x 1 Sx3
10km 5.5km 4.5km 30km 50km
8 August Stairs x 2 Stairs x 2 Sx4
3.5km 11km TRAVEL 14.5km
15 August Stairs x 2 Sx2
OCC WEEK
 OCC RACE STRATEGY

1hr15 1hr50 3hr20 4hr05 5hr50 7hr30 8hr45 10h00

10’00” 7’30” 11’00” 9’00” 12’00” 8’00” 9’00” 12’00” 9’00”

pace pace pace pace pace pace pace pace pace