Peak phase schedule

First week:
Sun: Long distance 30km (progression; about 90-95%MP)
Mon：Easy 12-14km
Tue: MP fartlek 12K -> 16K -> 20K
Wed：Easy 12-14km
Thu: Sub-LT 25km
Fri：Easy 12-14km
Sat：Easy 12-14km

Second week
Sun: Long distance 35km (80-85%MP)
Mon: Windsprints 100m x 10
Tue：Easy 12-14km
Wed: Sub-LT 25km
Thu：Easy 12-14km
Fri: MPSS x 3 -> 4 -> 5 or Easy 10K + Tempo 8-10K
Sat：Easy 12-14km

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Training paces:

MP: 94sec/400m
LT: 89sec/400m
sub-LT: 92sec/400m