Mileage
Week 1
28k
Week 2
29k
Week 3
33k
Week 4
24k
Week 5
34k
Week 6
34k
Week 7
35k
Week 8
26k
Mon
Benchmark Run
500 secs
REST
REST
REST
REST
REST
REST
REST
Tue
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Wed
Strides Training
  • 5km Easy Run
  • 4 x 20sec strides w/90sec Rest Interval
Strides Training
  • 5km Easy Run
  • 4 x 20sec strides w/90sec Rest Interval
Strides Training
  • 5km Easy Run
  • 4 x 20sec strides w/90sec Rest Interval
Strides Training
  • 5km Easy Run
  • 4 x 20sec strides w/90sec Rest Interval
Strides Training
  • 5km Easy Run
  • 4 x 20sec strides w/90sec Rest Interval
Strides Training
  • 5km Easy Run
  • 4 x 20sec strides w/90sec Rest Interval
Strides Training
  • 5km Easy Run
  • 4 x 20sec strides w/90sec Rest Interval
Strides Training
  • 5km Easy Run
  • 4 x 20sec strides w/90sec Rest Interval
Thu
Easy Run
4KM Easy Run
Easy Run
4KM Easy Run
Strides Training
  • 4km Easy Run
  • 6 x 20sec strides w/90sec Rest Interval
Strides Training
  • 5km Easy Run
  • 4 x 20sec strides w/90sec Rest Interval
REST
Strides Training
  • 4km Easy Run
  • 6 x 20sec strides w/90sec Rest Interval
Strides Training
  • 4km Easy Run
  • 6 x 20sec strides w/90sec Rest Interval
Strides Training
  • 4km Easy Run
  • 6 x 20sec strides w/90sec Rest Interval
Fri
REST
REST
REST
REST
REST
REST
REST
REST
Sat
Easy Run
5KM Easy Run
Easy Run
5KM Hill Run
Easy Run
5KM Easy Run
10k Pace Training
  • 2km Easy Run
  • 2km 10k Pace Run
10k Pace Training
  • 2km Easy Run
  • 3km 10k Pace Run
10k Pace Training
  • 2km Easy Run
  • 4km 10k Pace Run
Easy Run
5KM Easy Run
REST / ShakeOff Run
Sun
Easy Run
8KM Easy Run
Easy Run
9KM Easy Run
Easy Run
11KM Easy Run
Easy Run
8KM Easy Run
Easy Run
12KM Easy Run
Easy Run
12KM Easy Run
Easy Run
12KM Easy Run
Race Day
10KM Race
Mileage
Week 1
30k
Week 2
31k
Week 3
33k
Week 4
25k
Week 5
37k
Week 6
39k
Week 7
41k
Week 8
27k
Week 9
42k
Week 10
46k
Week 11
46k
Week 12
33k
Week 13
48k
Week 14
44k
Week 15
31k
Week 16
41k
Mon
Benchmark Run
500 secs
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
Tue
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Easy Run
7KM Easy Run
Easy Run
7KM Easy Run
Easy Run
5KM Easy Run
Easy Run
7KM Easy Run
Easy Run
7KM Easy Run
Easy Run
7KM Easy Run
Easy Run
7KM Easy Run
Easy Run
7KM Easy Run
Easy Run
7KM Easy Run
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Wed
Strides Training
  • 5km Easy Run
  • 4 x 20sec strides w/90sec Rest Interval
Strides Training
  • 5km Easy Run
  • 6 x 20sec strides w/90sec Rest Interval
Strides Training
  • 5km Easy Run
  • 6 x 20sec strides w/90sec Rest Interval
Interval Training
  • 2km Easy Run
  • 2 x 800 meters Intervals w/400 meters Rest Interval
  • 2km Easy Run
Interval Training
  • 2km Easy Run
  • 2 x 800 meters Intervals w/400 meters Rest Interval
  • 2km Easy Run
Hill Training
  • 2km Easy Run
  • 6 x 100 meters Uphill w/200 meters Rest Interval
  • 2km Easy Run
Hill Training
  • 2km Easy Run
  • 6 x 100 meters Uphill w/200 meters Rest Interval
  • 2km Easy Run
Hill Training
  • 2km Easy Run
  • 8 x 100 meters Uphill w/200 meters Rest Interval
  • 2km Easy Run
Interval Training
  • 2km Easy Run
  • 3 x 1KM Intervals w/2mins Rest Interval
  • 2km Easy Run
Interval Training
  • 2km Easy Run
  • 4 x 1KM Intervals w/2mins Rest Interval
  • 2km Easy Run
Interval Training
  • 2km Easy Run
  • 4 x 1KM Intervals w/2mins Rest Interval
  • 2km Easy Run
Interval Training
  • 2km Easy Run
  • 5 x 1KM Intervals w/2mins Rest Interval
  • 2km Easy Run
Tempo Training
  • 2km Easy Run
  • 2 x 2KM Tempo Run w/2mins Jog
  • 2km Easy Run
Tempo Training
  • 2km Easy Run
  • 2 x 2KM Tempo Run w/2mins Jog
  • 2km Easy Run
Tempo Training
  • 2km Easy Run
  • 2 x 2KM Tempo Run w/2mins Jog
  • 2km Easy Run
HM Pace Training
  • 2km Easy Run
  • 4KMs HM Pace
  • 2km Easy Run
Thu
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Easy Run
5KM Easy Run
Strides Training
  • 4km Easy Run
  • 4 x 20sec strides w/1min Rest Interval
Strides Training
  • 5km Easy Run
  • 4 x 20sec strides w/1min Rest Interval
Easy Run
7KM Easy Run
Easy Run
7KM Easy Run
Easy Run
5KM Easy Run
Strides Training
  • 7km Easy Run
  • 6 x 20sec strides w/1min Rest Interval
Strides Training
  • 7km Easy Run
  • 6 x 20sec strides w/1min Rest Interval
Strides Training
  • 7km Easy Run
  • 6 x 20sec strides w/1min Rest Interval
Easy Run
7KM Easy Run
Strides Training
  • 7km Easy Run
  • 6 x 20sec strides w/1min Rest Interval
Easy Run
7KM Easy Run
Strides Training
  • 5km Easy Run
  • 8 x 20sec strides w/1min Rest Interval
Strides Training
  • 3km Easy Run
  • 6 x 20sec strides w/1min Rest Interval
Fri
Tempo Run
  • 2kms Easy Run
  • 2kms Tempo Run
Easy Run
4KM Easy Run
Tempo Run
  • 2kms Easy Run
  • 3kms Tempo Run
REST
Tempo Run
  • 2kms Easy Run
  • 4kms Tempo Run
Easy Run
6KMs Easy Run
Easy Run
6KMs Easy Run
REST
Easy Run
6KMs Easy Run
Easy Run
7KMs Easy Run
Easy Run
7KMs Easy Run
REST
Easy Run
7KMs Easy Run
HM Pace Run
  • 2kms Easy Run
  • 5kms Half Marathon Pace Run
REST
REST
Sat
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
REST
REST / ShakeOff Run
Sun
Easy Run
10KMs Long Run
Hill Training
  • 8kms Easy Run
  • 3kms Hill/Flyover Run
Easy Run
12KMs Long Run
Hill Training
  • 5kms Easy Run
  • 4kms Hill/Flyover Run
Easy Run
14KMs Long Run
Easy Run
13KMs Long Run
Half Marathon Pace Training
  • 8kms Easy Run
  • 4kms HM Pace Run
  • 2kms Easy Run
Easy Run
10KMs Long Run
Half Marathon Pace Training
  • 6kms Easy Run
  • 6kms HM Pace Run
  • 2kms Easy Run
Easy Run
16KMs Long Run
Hill Training
  • 10kms Easy Run
  • 6kms on Hill/Flyover
Half Marathon Pace Training
  • 2kms Easy Run
  • 8kms HM Pace Run
Easy Run
18KMs Long Run
Hill Training
  • 10kms Easy Run
  • 6kms on Hill/Flyover
Easy Run
12KMs Long Run
Race Day
21KMs Run
Mileage
Week 1
40k
Week 2
44k
Week 3
47k
Week 4
33k
Week 5
52k
Week 6
54k
Week 7
60k
Week 8
42k
Week 9
66k
Week 10
69k
Week 11
72k
Week 12
44k
Week 13
72k
Week 14
76k
Week 15
42k
Week 16
57k
Mon
Benchmark Run
500 secs
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
Tue
Easy Run
6KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
9KMs Easy Run
Easy Run
9KMs Easy Run
Easy Run
10KMs Easy Run
Easy Run
10KMs Easy Run
Easy Run
10KMs Easy Run
Easy Run
10KMs Easy Run
Easy Run
10KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
10KMs Easy Run
Easy Run
10KMs Easy Run
Easy Run
10KMs Easy Run
Easy Run
10KMs Easy Run
Wed
Interval Training
  • 2kms Easy Run
  • 6 x 400 meter Interval w/200 meter Rest Interval
  • 2kms Easy Run
Hill repeats
  • 2kms Easy Run
  • 12 x 1 min Hill Repeats w/2 min Recovery
  • 2kms Easy Run
Interval Training
  • 2kms Easy Run
  • 8 x 400 meter Interval w/200 meter Rest Interval
  • 2kms Easy Run
Hill repeats
  • 2kms Easy Run
  • 12 x 1 min Hill Repeats w/2 min Recovery
  • 2kms Easy Run
Interval Training
  • 2kms Easy Run
  • 4 x 800 meter Interval w/400 meter Rest Interval
  • 2kms Easy Run
Interval Training
  • 2kms Easy Run
  • 4 x 800 meter Interval w/400 meter Rest Interval
  • 2kms Easy Run
Interval Training
  • 2kms Easy Run
  • 5 x 800 meter Interval w/400 meter Rest Interval
  • 2kms Easy Run
Hill repeats
  • 2kms Easy Run
  • 12 x 1 min Hill Repeats w/2 min Recovery
  • 2kms Easy Run
Interval Training
  • 3kms Easy Run
  • 5 x 1KM Intervals w/2mins Rest Interval
  • 3kms Easy Run
Interval Training
  • 3kms Easy Run
  • 5 x 1KM Intervals w/2mins Rest Interval
  • 3kms Easy Run
Interval Training
  • 3kms Easy Run
  • 6 x 1KM Intervals w/2mins Rest Interval
  • 3kms Easy Run
Hill repeats
  • 2kms Easy Run
  • 12 x 1 min Hill Repeats w/2 min Recovery
  • 2kms Easy Run
Tempo Training
  • 2km Easy Run
  • 6 x 1KM Tempo Run w/2mins Jog
  • 2km Easy Run
Tempo Training
  • 2km Easy Run
  • 6 x 1KM Tempo Run w/2mins Jog
  • 2km Easy Run
Tempo Training
  • 2km Easy Run
  • 3 x 2KM Tempo Run w/2mins Jog
  • 2km Easy Run
Marathon Pace
5KMs Marathon Pace
Thu
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
Strength Training
30-40 minutes
REST
REST
Fri
Hill Run
  • 2kms Easy Run
  • 2kms on Hill / Flyover
Marathon Pace Run
  • 5kms Easy Run
  • 2kms Marathon Pace Run
Hill Run
  • 5kms Easy Run
  • 3kms on Hill / Flyover
REST
Hill Run
  • 5kms Easy Run
  • 3kms on Hill / Flyover
Marathon Pace Run
  • 4kms Easy Run
  • 5kms Marathon Pace Run
Hill Run
  • 6kms Easy Run
  • 5kms on Hill / Flyover
Marathon Pace Run
  • 4kms Easy Run
  • 6kms Marathon Pace Run
Hill Run
  • 8kms Easy Run
  • 3kms on Hill / Flyover
Marathon Pace Run
  • 5kms Easy Run
  • 6kms Marathon Pace Run
Hill Run
  • 6kms Easy Run
  • 6kms on Hill / Flyover
Marathon Pace Run
  • 2kms Easy Run
  • 8kms Marathon Pace Run
Easy Run
12KMs Easy Run
Hill Run
  • 8kms Easy Run
  • 4kms on Hill / Flyover
Hill Run
  • 5kms Easy Run
  • 3kms on Hill / Flyover
REST
Sat
Easy Run
5KMs Easy Run
Easy Run
6KMs Easy Run
Easy Run
6KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
8KMs Easy Run
Easy Run
3KMs Easy Run
Sun
Easy Run
14KMs Long Run
Easy Run
15KMs Long Run
Easy Run
16KMs Long Run
Easy Run
10KMs Time Trial
Easy Run
18KMs Long Run
Easy Run
19KMs Long Run
Easy Run
21KMs Long Run
Easy Run
14KMs Long Run
Easy Run
26KMs Long Run
Easy Run
28KMs Long Run
Easy Run
29KMs Long Run
Easy Run
15KMs Long Run
Easy Run
32KMs Long Run
Easy Run
34KMs Long Run
Easy Run
16KMs Long Run
Race Day
42KMs Run