| Astea | Astelehena (Gym) | Asteartea (45 min) | Osteguna (Gym + Run) | Ostirala (Run) | Igandea (Luze, gehienez 12K) | Km Guztira | Denbora Guztira |
|---|---|---|---|---|---|---|---|
| 21-27 Urr | Fz + Core | 6x1K @4:25, 1:30 Atseden | 10K Progr. @5:10 | 10K Arina | 10K @5:20 | 36 km | 4h 00m |
| 28 Urr - 3 Aza | Fz + Core | Fartlek (2A/1L) | 4x1.5K @4:30 | 12K @5:00 | 11K @5:15 | 39 km | 4h 15m |
| 4-10 Aza | Fz + Malda | 8x300m Malda | 10K @5:00 | 5x1K @4:25, 2' Atseden | 12K @5:10 | 39 km | 4h 20m |
| 11-17 Aza | Fz + Core | Fartlek (3A/1L) | 6x1K @4:25, 1:30 Atseden | 14K @5:00 | 10K @5:10 | 40 km | 4h 20m |
| 18-24 Aza | Fz + Malda | 10x200m Malda | 12K @4:55 | 4x2K @4:30 | 11K @5:05 | 41 km | 4h 25m |
| 25 Aza - 1 Abe | Fz + Core | 6x800m @4:25, 1:30 Atseden | 14K @4:55 | 12K @4:50 | 12K @5:00 | 44 km | 4h 40m |
| 2-8 Abe | Fz + Malda | 8x300m Malda | 5x1.5K @4:25 | 14K @4:55 | 11K @5:00 | 44 km | 4h 45m |
| 9-15 Abe | Fz + Core | Fartlek (3A/1L) | 14K @4:55 | 6x1K @4:25 | 12K @5:00 | 44 km | 4h 45m |
| 16-22 Abe | Fz + Malda | 8x400m Malda | 5x2K @4:25, 2' Atseden | 12K @5:00 | 10K @4:55 | 41 km | 4h 35m |
| 23-29 Abe | Fz + Core | 6x1K @4:25, 1:30 Atseden | 10K @4:50 | 10K Arina | 10K Lasterketa | 36 km | 4h 00m |
Legenda