| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 12 | Rest | 3 x 800m - 60 sec rest btw reps | 6km easy | Tan time trial (or 5km time trial of your choice) | Rest | 10km | 6km |
| Week 11 | Rest | 2 x 1600m - 60 sec rest btw reps | 6km easy | 4 x 1km - 60 sec rest btw reps | Rest | 12km | 6km |
| Week 10 | Rest | 4km tempo run | 6km easy | 5 x 1km - 60 sec rest btw reps | Rest | 14km | 6km |
| Week 9 | Rest | 3 x 1600 - 60 sec rest btw reps | 6km easy | 7km at pace | Rest | 12km | 5km |
| Week 8 | Rest | 6 x 200m - 45 sec rest btw reps | 6km easy | Tan time trial (or 5km time trial of your choice) | Rest | 16km | 5km |
| Week 7 | Rest | 8 x 400m - 45 sec rest btw reps | 6km easy | 5km tempo run | Rest | 18km | Rest |
| Week 6 | Rest | 4 x 1600m - 45 sec rest btw reps | 6km easy | 6 x 200m - 45 sec rest btw reps | Rest | 14km | 6km |
| Week 5 | Rest | 8km at pace | 6km easy | 6 x 400m - 45 sec rest btw reps | Rest | 16km | 6km |
| Week 4 | Rest | 4 x 1600m - 45 sec rest btw reps | 6km easy | Tan time trial (or 5km time trial of your choice) | Rest | 20km | 5km |
| Week 3 | Rest | 8km at pace | 6km easy | 4 x 800m - 45 sec rest btw reps | Rest | 10km at pace | Rest |
| Week 2 | Rest | 4 x 1600m - 45 sec rest btw reps | 6km easy | 8km moderate pace | Rest | 10km | Rest |
| Week 1 | Rest | 4 x 400m Moderate pace | Rest | 6km easy | Rest | Stride through's only | Race Day |
*Min 15 min warm up and 5 min cool down should accompany each Tues and Thurs session
* If only running 4 days a week, choose either the Wed or Sun session. If you want to run 6 days, add in an easy 6-8km on Monday
*Sat and Sun sessions can be exchanged to accommodate social activities
*Sat long run make sure you complete the distance even if you walk in parts. If you are feeling good, include a few surges for 1-5 mins at a faster pace).
*Vary the terrain of your long runs each week (eg. flat run one week and undulating sections the following week)
*Get massages, stretch, swim or do yoga on your rest days to help your body recover and manage your increasing running load