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