Pacing:
| Pace Schedule (min/km) | Long Run (LSD) | Steady Run | Tempo / Hills / Fartlek | Speed | Race | Walk Adjusted Race Pace |
| To Complete 2:45 | 6:10 – 7:00 | 6:10 | 5:34 | 4:55 | 5:30 | 5:15 |
| To Complete 3:00 | 6:44 – 7:30 | 6:44 | 6:04 | 5:20 | 6:00 | 5:45 |
| To Complete 3:15 | 7:19-8:10 | 7:19 | 6:36 | 5:45 | 6:30 | 6:15 |
SPEED** Each Repeat:
2 laps of 400 (800)
plus 3 warm up and 3 cool down
| Week | Sun | Mon | Tue | Wed | Thurs | Fri | Sat | Total |
| 1 | Off Nov 5 |
Off Nov 6 |
Off Nov 7 |
3 kms Tempo Nov 8 |
3 kms Steady Nov 9 |
Off Nov 10 |
3 kms Steady Nov 11 |
9 |
| 2 | 7 kms LSD Nov 12 |
Off Nov 13 |
4 kms Tempo Nov 14 |
3 kms Tempo Nov 15 |
3 kms Steady Nov 16 |
Off Nov 17 |
3 kms Steady Nov 18 |
20 |
| 3 | 7 kms LSD Nov 19 |
Off Nov 20 |
4 kms Temp Nov 21 |
4 kms Tempo Nov 22 |
4 kms Steady Nov 23 |
Off Nov 24 |
3 kms Steady Nov 25 |
22 |
| 4 | 9 kms LSD Nov 26 |
Off Nov 27 |
4 kms Tempo Nov 28 |
4 kms Tempo Nov 29 |
4 kms Steady Nov 30 |
Off Dec 1 |
4 kms Steady Dec 2 |
25 |
| 5 | 10 kms LSD Dec 3 |
Off Dec 4 |
5 kms Tempo Dec 5 |
4 kms Tempo Dec 6 |
5 kms Steady Dec 7 |
Off Dec 8 |
4 kms Steady Dec 9 |
28 |
| 6 | 12 kms LSD Dec 10 |
Off Dec 11 |
5 kms Tempo Dec 12 |
5 kms Tempo Dec 13 |
5 kms Steady Dec 14 |
Off Dec 15 |
4 kms Steady Dec 16 |
31 |
| 7 | 13 kms LSD Dec 17 |
Off Dec 18 |
5 kms Tempo Dec 19 |
3.5 kms 3 x 500m hills Dec 20 |
6 kms Steady Dec 21 |
Off Dec 22 |
4 kms Steady Dec 23 |
31.5 |
| 8 | 14 kms LSD Dec 24 |
Off Dec 25 |
5 kms Tempo Dec 26 |
4 kms 4 x 500m hills Dec 27 |
5 kms Steady Dec 28 |
Off Dec 29 |
4 kms Steady Dec 30 |
32 |
| 9 | 15 kms LSD Dec 31 |
Off Jan 1 |
5 kms Tempo Jan 2 |
4 kms 5 x 500m hills Jan 3 |
6 kms Steady Jan 4 |
Off Jan 5 |
4 kms Steady Jan 6 |
34 |
| 10 | 16 kms LSD Jan 7 |
Off
Jan 8 |
6 kms Tempo Jan 9 |
4.5 kms 5 x 500m hills Jan 10 |
6 kms Steady Jan 11 |
Off Jan 12 |
5 kms Steady Jan 13 |
37.5 |
| 11 | 17 kms LSD Jan 14 |
Off Jan 15 |
6 kms Tempo Jan 16 |
5 kms 6 x 500m hills Jan 17 |
6 kms Steady Run Jan 18 |
Off Jan 19 |
5 kms Steady Run Jan 20 |
39 |
| 12 | 18 kms LSD Jan 21 |
Off Jan 22 |
6 kms Tempo Jan 23 |
5.5 kms 7 x 400m hills Jan 24 |
6 kms Steady Jan 25 |
Off Jan 26 |
6 kms Steady Jan 27 |
41.5 |
| 13 | 19 kms LSD Jan 28 |
Off Jan 29 |
7 kms Tempo Jan 30 |
6 kms 8 x 500m hills Jan 31 |
7 kms Steady Feb 1 |
Off Feb 2 |
6 kms Steady Feb 3 |
45 |
| 14 | 20 LSD Feb 4 |
Off Feb 5 |
7 Tempo Feb 6 |
6.5 kms 9 x 500m hills Feb 7 |
7 Steady Feb 8 |
Off Feb 9 |
6 Steady Feb 10 |
46.5 |
| 15 | 22 kms LSD Feb 11 |
Off Feb 12 |
6 kms Tempo Feb 13 |
7 kms 10 x 500m hills Feb 14 |
6 kms Steady Feb 15 |
Off Feb 16 |
6 kms Steady Feb 17 |
47 |
| 16 | 25 kms LSD Feb 18 |
Off Feb 19 |
6 kms Tempo Feb 20 |
9.2 kms 4 Speed Repeats Feb 21 |
6 kms Steady Feb 22 |
Off Feb 23 |
6 kms Race Pace Feb 24 |
52.2 |
| 17 | 12 kms LSD Feb 25 |
Off Feb 26 |
6 kms Race Pace Feb 27 |
6 kms Race Pace Feb 28 |
Off Feb 29 |
Off March 1 |
6 kms Steady March 2 |
30 |
| 18 | 21.1 kms Race March 3 |
Off March 4 |
6 kms Steady March 5 | 9.2 kms 4 Speed Repeats March 6 | 6 kms Steady March 7 | Off March 8 | 6 kms Steady March 9 |
48.3 |
| 19 | 16 kms LSD March 10 |
Off March 11 |
6 kms Tempo March 12 | 10 kms 5 Speed Repeats March 13 | 6 kms Steady March 14 | Off March 15 | 6 kms Steady March 16 |
44 |
| 20 | 26 kms LSD March 17 |
Off March 18 |
6 kms Tempo March 19 | 4 kms 4 x 500m hills March 20 |
6 kms Steady March 21 | Off March 22 | 6 kms Steady March 23 |
48 |
| 21 | 30 kms LSD March 24 |
30 |