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