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 | Off | Off | 3 kms Tempo |
3 kms Steady |
Off | 3 kms Steady |
9 |
| 2 | 7 kms LSD |
Off | 4 kms Tempo |
3 kms Tempo |
3 kms Steady |
Off | 3 kms Steady |
20 |
| 3 | 7 kms LSD |
Off | 4 kms Temp |
3 kms Tempo |
4 kms Steady |
Off | 3 kms Steady |
21 |
| 4 | 7 kms LSD |
Off | 3 kms Tempo |
4 kms Tempo |
3 kms Steady |
Off | 4 kms Steady |
21 |
| 5 | 9 kms LSD |
Off | 4 kms Tempo |
4 kms Tempo |
3 kms Steady |
Off | 3 kms Steady |
23 |
| 6 | 9 kms LSD |
Off | 5 kms Tempo |
3 kms Tempo |
4 kms Steady |
Off | 3 kms Steady |
24 |
| 7 | 10 kms LSD |
Off | 4 kms Tempo |
2.5 kms 3 x 400m hills |
5 kms Steady |
Off | 3 kms Steady |
24.5 |
| 8 | 10 kms LSD |
Off | 4 kms Tempo |
3 kms 4 x 400m hills |
5 kms Steady |
Off | 4 kms Steady |
26 |
| 9 | 12 kms LSD |
Off | 4 kms Tempo |
4 kms 5 x 400m hills |
6 kms Steady |
Off | 4 kms Steady |
30 |
| 10 | 14 kms LSD |
Off | 4 kms Tempo |
5 kms 6 x 400m hills |
6 kms Steady |
Off | 5 kms Steady |
34 |
| 11 | 16 kms LSD |
Off | 5 kms Tempo |
5.5 kms 7 x 400m hills |
7 kms Steady Run |
Off | 5 kms Steady Run |
38.5 |
| 12 | 16 kms LSD |
Off | 5 kms Tempo |
6 kms 8 x 400m hills |
7 kms Steady |
Off | 6 kms Steady |
40 |
| 13 | 12 kms LSD |
Off | 5 kms Tempo |
7 kms 9 x 400m hills |
8 kms Steady |
Off | 6 kms Steady |
38 |
| 14 | 18 LSD |
Off | 6 Tempo |
6 Fartlek |
8 Steady |
Off | 6 Steady |
44 |
| 15 | 18 kms LSD |
Off | 6 kms Tempo |
4 kms Fartlek |
8 kms Steady |
Off | 6 kms Steady |
42 |
| 16 | 20 kms LSD |
Off | 6 kms Tempo |
6 kms Fartlek |
8 kms Steady |
Off | 6 kms Race Pace |
46 |
| 17 | 6 kms LSD |
Off | 10 kms Race Pace |
6 kms Race Pace |
Off | Off | 3 kms Steady |
25 |
| 18 | 21.1 kms Race |
21.1 |