| Week | Sun | Mon | Tue | Wed | Thurs | Fri | Sat | Total |
| 1 | Off Nov 6 |
Off Nov 7 |
Off Nov 8 |
3 kms Tempo Nov 9 |
3 kms Steady Nov 10 |
Off Nov 11 |
3 kms Steady Nov 12 |
9 |
| 2 | 7 kms LSD Nov 13 |
Off Nov 14 |
4 kms Tempo Nov 15 |
3 kms Tempo Nov 16 |
3 kms Steady Nov 17 |
Off Nov 18 |
3 kms Steady Nov 19 |
20 |
| 3 | 7 kms LSD Nov 20 |
Off Nov 21 |
4 kms Temp Nov 22 |
3 kms Tempo Nov 23 |
4 kms Steady Nov 24 |
Off Nov 25 |
3 kms Steady Nov 26 |
21 |
| 4 | 7 kms LSD Nov 27 |
Off Nov 28 |
3 kms Tempo Nov 29 |
4 kms Tempo Nov 30 |
3 kms Steady Dec 1 |
Off Dec 2 |
4 kms Steady Dec 3 |
21 |
| 5 | 9 kms LSD Dec 4 |
Off Dec 5 |
4 kms Tempo Dec 6 |
4 kms Tempo Dec 7 |
3 kms Steady Dec 8 |
Off Dec 9 |
3 kms Steady Dec 10 |
23 |
| 6 | 9 kms LSD Dec 11 |
Off Dec 12 |
5 kms Tempo Dec 13 |
3 kms Tempo Dec 14 |
4 kms Steady Dec 15 |
Off Dec 16 |
3 kms Steady Dec 17 |
24 |
| 7 | 10 kms LSD Dec 18 |
Off Dec 19 |
4 kms Tempo Dec 20 |
2.5 kms 3 x 400m hills Dec 21 |
5 kms Steady Dec 22 |
Off Dec 23 |
3 kms Steady Dec 24 |
24.5 |
| 8 | 10 kms LSD Dec 25 |
Off Dec 26 |
4 kms Tempo Dec 27 |
3 kms 4 x 400m hills Dec 28 |
5 kms Steady Dec 29 |
Off Dec 30 |
4 kms Steady Dec 31 |
26 |
| 9 | 12 kms LSD Jan 1 |
Off Jan 2 |
4 kms Tempo Jan 3 |
4 kms 5 x 400m hills Jan 4 |
6 kms Steady Jan 5 |
Off Jan 6 |
4 kms Steady Jan 7 |
30 |
| 10 | 14 kms LSD Jan 8 |
Off
Jan 9 |
4 kms Tempo Jan 10 |
5 kms 6 x 400m hills Jan 11 |
6 kms Steady Jan 12 |
Off Jan 13 |
5 kms Steady Jan 14 |
34 |
| 11 | 16 kms LSD Jan 15 |
Off Jan 16 |
5 kms Tempo Jan 17 |
5.5 kms 7 x 400m hills Jan 18 |
7 kms Steady Run Jan 19 |
Off Jan 20 |
5 kms Steady Run Jan 21 |
38.5 |
| 12 | 16 kms LSD Jan 22 |
Off Jan 23 |
5 kms Tempo Jan 24 |
6 kms 8 x 400m hills Jan 25 |
7 kms Steady Jan 26 |
Off Jan 27 |
6 kms Steady Jan 28 |
40 |
| 13 | 12 kms LSD Jan 29 |
Off Jan 30 |
5 kms Tempo Jan 31 |
7 kms 9 x 400m hills Feb 1 |
8 kms Steady Feb 2 |
Off Feb 3 |
6 kms Steady Feb 4 |
38 |
| 14 | 18 LSD Feb 5 |
Off Feb 6 |
6 Tempo Feb 7 |
6 Fartlek Feb 8 |
8 Steady Feb 9 |
Off Feb 10 |
6 Steady Feb 11 |
44 |
| 15 | 18 kms LSD Feb 12 |
Off Feb 13 |
6 kms Tempo Feb 14 |
4 kms Fartlek Feb 15 |
8 kms Steadyn Feb 16 |
Off Feb 17 |
6 kms Steady Feb 18 |
42 |
| 16 | 20 kms LSD Feb 19 |
Off Feb 20 |
6 kms Tempo Feb 21 |
6 kms Fartlek Feb 22 |
8 kms Steady Feb 23 |
Off Feb 24 |
6 kms Race Pace Feb 25 |
46 |
| 17 | 6 kms LSD Feb 26 |
Off Feb 27 |
10 kms Race Pace Feb 28 |
6 kms Race Pace March 1 |
Off March 2 |
Off March 3 |
3 kms Steady March 4 |
25 |
| 18 | 21 kms Race March 5 |
21 |