Pacing:
| Pace Schedule (min/km) | Long Run (LSD) | Steady Run | Tempo / Hills / Fartlek | Speed | Race | Walk Adjusted Race Pace |
| To Complete 1:50 | 6:04-6:50 | 6:04 | 5:27 | 4:45 | 5:13 | 4:57 |
| To Complete 2:00 | 6:34-7:23 | 6:34 | 5:55 | 5:10 | 5:41 | 5:27 |
| To Complete 2:15 | 7:19-8:12 | 7:19 | 6:36 | 5:46 | 6:24 | 6:09 |
| To Complete 2:30 | 7:57-8:43 | 7:57 | 7:21 | 6:28 | 7:06 | 6:43 |
| To Complete 2:45 | 8:43-9:32 | 8:43 | 8:05 | 7:06 | 7:49 | 7:26 |
| To Complete 3:00 | 9:27-10:20 | 9:27 | 8:45 | 7:41 | 8:32 | 8:12 |
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 |
3 kms Tempo Nov 22 |
4 kms Steady Nov 23 |
Off Nov 24 |
3 kms Steady Nov 25 |
21 |
| 4 | 7 kms LSD Nov 26 |
Off Nov 27 |
3 kms Tempo Nov 28 |
4 kms Tempo Nov 29 |
3 kms Steady Nov 30 |
Off Dec 1 |
4 kms Steady Dec 2 |
21 |
| 5 | 9 kms LSD Dec 3 |
Off Dec 4 |
4 kms Tempo Dec 5 |
4 kms Tempo Dec 6 |
3 kms Steady Dec 7 |
Off Dec 8 |
3 kms Steady Dec 9 |
23 |
| 6 | 9 kms LSD Dec 10 |
Off Dec 11 |
5 kms Tempo Dec 12 |
3 kms Tempo Dec 13 |
4 kms Steady Dec 14 |
Off Dec 15 |
3 kms Steady Dec 16 |
24 |
| 7 | 10 kms LSD Dec 17 |
Off Dec 18 |
4 kms Tempo Dec 19 |
2.5 kms 3 x 400m hills Dec 20 |
5 kms Steady Dec 21 |
Off Dec 22 |
3 kms Steady Dec 23 |
24.5 |
| 8 | 10 kms LSD Dec 24 |
Off Dec 25 |
4 kms Tempo Dec 26 |
3 kms 4 x 400m hills Dec 27 |
5 kms Steady Dec 28 |
Off Dec 29 |
4 kms Steady Dec 30 |
26 |
| 9 | 12 kms LSD Dec 31 |
Off Jan 1 |
4 kms Tempo Jan 2 |
4 kms 5 x 400m hills Jan 3 |
6 kms Steady Jan 4 |
Off Jan 5 |
4 kms Steady Jan 6 |
30 |
| 10 | 14 kms LSD Jan 7 |
Off
Jan 8 |
4 kms Tempo Jan 9 |
5 kms 6 x 400m hills Jan 10 |
6 kms Steady Jan 11 |
Off Jan 12 |
5 kms Steady Jan 13 |
34 |
| 11 | 16 kms LSD Jan 14 |
Off Jan 15 |
5 kms Tempo Jan 16 |
5.5 kms 7 x 400m hills Jan 17 |
7 kms Steady Run Jan 18 |
Off Jan 19 |
5 kms Steady Run Jan 20 |
38.5 |
| 12 | 16 kms LSD Jan 21 |
Off Jan 22 |
5 kms Tempo Jan 23 |
6 kms 8 x 400m hills Jan 24 |
7 kms Steady Jan 25 |
Off Jan 26 |
6 kms Steady Jan 27 |
40 |
| 13 | 12 kms LSD Jan 28 |
Off Jan 29 |
5 kms Tempo Jan 30 |
7 kms 9 x 400m hills Jan 31 |
8 kms Steady Feb 1 |
Off Feb 2 |
6 kms Steady Feb 3 |
38 |
| 14 | 18 LSD Feb 4 |
Off Feb 5 |
6 Tempo Feb 6 |
6 Fartlek Feb 7 |
8 Steady Feb 8 |
Off Feb 9 |
6 Steady Feb 10 |
44 |
| 15 | 18 kms LSD Feb 11 |
Off Feb 12 |
6 kms Tempo Feb 13 |
4 kms Fartlek Feb 14 |
8 kms Steady Feb 15 |
Off Feb 16 |
6 kms Steady Feb 17 |
42 |
| 16 | 20 kms LSD Feb 18 |
Off Feb 19 |
6 kms Tempo Feb 20 |
6 kms Fartlek Feb 21 |
8 kms Steady Feb 22 |
Off Feb 23 |
6 kms Race Pace Feb 24 |
46 |
| 17 | 6 kms LSD Feb 25 |
Off Feb 26 |
10 kms Race Pace Feb 27 |
6 kms Race Pace Feb 28 |
Off Feb 29 |
Off March 1 |
3 kms Steady March 2 |
25 |
| 18 | 21.1 kms Race March 3 |
21.1 |