MON
TUE
WED
THU
FRI
SAT
SUN
WEEK 1
Rest day
6km
8km
Rest
6km
Rest
WEEK 2
Rest day
6km
8km
build pace
to near
5min/km
Rest
6km
8 x 30sec hill
hard
(jog down rec)
WEEK 3
Rest day
6km
8km
2 x 10min at
5min/km
(5min)
Rest
WEEK 4
Rest day
6km
10km
5 x 1km at
4:50min/km
(90sec)
WEEK 5
Rest day
6km
WEEK 6
Rest day
WEEK 7
Rest day
TOTAL
NOTES
10km
Easy
(~6min/km)
30km
This first week is to get you into the
structure of the program. If it feels too
easy, or hard, don't be tempted to adjust
it too much yet
Rest
12km
Easy
32km
Remember to keep you long run easy,
probably around 6min/km
6km
12 x 30secs
hard
(1min rec)
Rest
12km
Easy
32km
By now you should be into the routine
and starting to feel good. This week is
also your first feel of the goal race pace.
Rest
6km
10 x 30sec hill
hard
(jog down rec)
Rest
14km
Easy
36km
You'll now notice a significant difference
between hard and easy days, with Wed,
Fri and Sun your bigger days.
8km
10min w/up
30min at 5:00/km
Rest
8km
12 x 30secs
hard
(1min rec)
Rest
14km
Easy
36km
This week has your first tempo run. An
excellent way to build fitness.
6km
8km
5 x 3min at
4m40/km
(90sec)
Rest
6km
10 x 30sec hill
hard
(jog down rec)
6km
15km
Easy
41km
This week we add above-race-pace
work, which hurts but will help get you
comfortable at race pace.
6km
10km
10min easy
30min build pace
to 4:45/km
10min easy
Rest
6km
12 x 30secs
(1min rec)
8km
15km
Easy
45km
This is one of your biggest weeks, so
stay on top of sleep and nutrition.
Remember to keep your long run easy!
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Rest day
Rest day
Rest day
5km
5km
5km
Rest day
5km
Rest day
6km
10 x 1min fast
(1min jog)
Rest
8km
10 x 30sec hill
hard
(jog down rec)
Rest
12km
Easy
Rest
8km
6 x 2min at
4:50/km
(90sec rec)
5km
Easy
15-17km
Easy
Rest
9km
6 x 1km at
4:50/km
(90sec rec)
6km
Easy
10km
10min easy
30min build pace
to 4:50/km
10min easy
Rest
9km
10min w/up
2 x 15min RP
(3min jog)
5min loosen
Rest
Rest
6km
with
1km at RP
Rest
4km
with
5 x 30sec faster
10km
5 x 1km at
4:45/km
10km
3km 5:20/km
3km 5:00/km
3km 4:50/km
10km
10 x 1min fast
(1min rec)
35km
An easier week to help you recover and
absorb the work you have done so far.
45km
These two weeks will leave you tired.
Do your best to get through it with a
focus on good nutrtion and hydration in
your day.
16-18km
Easy
(no faster than
5:45/km)
48km
This is your biggest week, hitting your
maximum mileage with some hard
sessions in there too. Look after yourself
- early to bed!
12km
Easy
35km
Time to ease up mileage now but
sessions are still hard. Get them done
well, and rest well in between.
Race day
16km+
21.1km
Taper time! The work is done so it is
now all about getting to race day fresh
and ready. Stay off your feet before race
day, pace yourself well and most
important: ENJOY!