Week 12
Before we dive into two bigger volume weeks it's important that we spend some time working on quality intensity training. When we plan training we want to periodize our weeks so we focus first on intensity (L4) and then lots of volume (big hours, easy distance, L3). This month we embrace this theory with a solid intensity week followed by two larger volume weeks.
All plans incorporate one L4 workout (see L4 B) and one sprint intensity workout (30 second intervals). We capitalize on this quality based week with some acceleration training and skate speed.