WEEK ONE
MON - 5km EASY RUN
TUES - GYM
WED - 6km LAST 2km TEMPO
THURS- GYM
FRI- 5km EASY RUN
SAT- REST
SUN- 11km LONG RUN
WEEK TWO
MON - 6km EASY RUN
TUES - GYM
WED - 7km LAST 2km TEMPO​
THURS- GYM
FRI- 9km EASY RUN
SAT- REST
SUN- 12km LONG RUN
WEEK THREE
MON - 7.5km EASY RUN
TUES - GYM
WED - 7km LAST 2km TEMPO
THURS- GYM
FRI- 6km EASY RUN
SAT- REST
SUN- 13km LONG RUN
WEEK FOUR
MON - 5km EASY RUN
TUES - GYM
WED - 6km EASY RUN
THURS- GYM
FRI- 5km EASY RUN
SAT- REST
SUN- 11km LONG RUN
WEEK FIVE
MON - 5km EASY RUN
TUES - GYM
WED - 8km LAST 4km TEMPO
THURS- GYM
FRI- 6km EASY RUN
SAT- REST
SUN- 14km LONG RUN
WEEK SIX
MON - 7km EASY RUN
TUES - GYM
WED - 8km LAST 4km TEMPO​
THURS- GYM
FRI- 6km EASY RUN
SAT- REST
SUN- 16km LONG RUN
WEEK SEVEN
MON - 7km EASY RUN
TUES - GYM
WED - 9km LAST 5km TEMPO
THURS- GYM
FRI- 6km EASY RUN
SAT- REST
SUN- 17km LONG RUN
WEEK EIGHT
MON - 6km EASY RUN
TUES - GYM
WED - 9km EASY RUN
THURS- GYM
FRI- 6km EASY RUN
SAT- REST
SUN- 18km LONG RUN
WEEK NINE
MON - 7km EASY RUN
TUES - GYM
WED - 9km LAST 5km TEMPO
THURS- GYM
FRI- 6km EASY RUN
SAT- REST
SUN- 18km LONG RUN
WEEK TEN
MON - 6km EASY RUN
TUES - GYM
WED - 8km LAST 3km TEMPO​
THURS- GYM
FRI- 6km EASY RUN
SAT- REST
SUN- 20km LONG RUN
WEEK ELEVEN
MON - 6km EASY RUN
TUES - GYM
WED - 7km LAST 3km TEMPO
THURS- GYM
FRI- 5km EASY RUN
SAT- REST
SUN- 14km LONG RUN
WEEK TWELVE
MON - 5km EASY RUN
TUES - GYM
WED - 5km EASY RUN
THURS- GYM
FRI- 3km EASY RUN
SAT- REST
SUN- 21.1km LONG RUN