MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Week 12Rest5 x 800m - 60 sec
rest btw reps
8km easyTan time trial
(or 5km time trial
of your choice)
Rest24km6km
Week 11Rest3 x 1600m - 60 sec
rest btw reps
8km easy4 x 1km - 60 sec
rest btw reps
Rest20km6km
Week 10Rest4km tempo run8km easy5 x 1km - 60 sec
rest btw reps
Rest28km6km
Week 9Rest4 x 1600 - 60 sec
rest btw reps
8km easy9km at paceRest24km5km
Week 8Rest6 x 200m - 45 sec
rest btw reps
8km easyTan time trial
(or 5km time trial
of your choice)
Rest32km5km
Week 7Rest8 x 400m - 45 sec
rest btw reps
8km easy7km tempo runRest20kmRest
Week 6Rest5 x 1600m - 45 sec
rest btw reps
8km easy8 x 200m - 45 sec
rest btw reps
Rest35km6km
Week 5Rest8km at pace8km easy8 x 400m - 45 sec
rest btw reps
Rest21km (race pace)6km
Week 4Rest5 x 1600m - 45 sec
rest btw reps
8km easyTan time trial
(or 5km time trial
of your choice)
Rest38km5km
Week 3Rest8km at pace8km easy6 x 800m - 45 sec
rest btw reps
Rest10km at paceRest
Week 2Rest5 x 1600m - 45 sec
rest btw reps
8km easy16km moderate paceRest20kmRest
Week 1Rest4 x 400m
Moderate pace
8km easy6km easyRestStride through's onlyRace 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