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Half-Marathon (59:47 PR)
- 7 x 2000m at 100-102% RP, 400m recovery in 2min
- 5 x 3000m at 101% RP, 1000m recovery at 85-87% RP
- 3 x 5000m at 99% RP, 1000m recovery at 85% RP
- 15 km long run at 102 % RP
- 25 km long run at 97% RP

Marathon (2:05 PR)
- 6 x 4000m at 102% RP, 1000m recovery at 89% RP
- 5 x 5000m at 101% RP, 1000m recovery at 89% RP
- 4 x 6000m at 101% RP, 1000m recovery at 89% RP
- 4 x 7000m at 99% RP, 1000m recovery at 91% RP
- 5 x 2000m at 105% RP during a 35km (22mi) long run at 91% RP
- 25 km (15.5mi) long run at 102% RP
- 30 km (18.5mi) long run at RP
- 35 km (22mi) long run at 97% RP
- 40 km (25mi) long run at 92% RP

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