Week | Sun | Mon | Tues | Wed | Thurs | Fri | Sat | Total |
1 | Off June 18 |
Off June 19 |
Off June 20 |
3 kms Tempo June 21 |
3 kms Steady June 22 |
Off June 23 |
3 kms Steady June 24 |
9 |
2 | 7 kms LSD June 25 |
Off June 26 |
4 kms Tempo June 27 |
3 kms Tempo June 28 |
3 kms Steady June 29 |
Off June 30 |
3 kms Steady July 1 |
20 |
3 | 7 kms LSD July 2 |
Off July 3 |
4 kms Tempo July 4 |
3 kms Tempo July 5 |
4 kms Steady July 6 |
Off July 7 |
3 kms Steady July 8 |
21 |
4 | 7 kms LSD July 9 |
Off July 10 |
3 kms Tempo July 11 |
4 kms Tempo July 12 |
3 kms Steady July13 |
Off July 14 |
4 kms Steady July 15 |
21 |
5 | 9 kms LSD July 16 |
Off July 17 |
4 kms Tempo July 18 |
4 kms Tempo July 19 |
3 kms Steady July 20 |
Off July 21 |
3 kms Steady July 22 |
23 |
6 | 9 kms LSD July 23 |
Off July 24 |
5 kms Tempo July 25 |
3 kms Tempo July 26 |
4 kms Steady July 27 |
Off July 28 |
3 kms Steady July 29 |
24 |
7 | 10 kms LSD July 30 |
Off July 31 |
4 kms Tempo Aug 1 |
2.5 kms 3 x 400m hills Aug 2 |
5 kms Steady Aug 3 |
Off Aug 4 |
3 kms Steady Aug 5 |
24.5 |
8 | 10 kms LSD Aug 6 |
Off Aug 7 |
4 kms Tempo Aug 8 |
3 kms 4 x 400m hills Aug 9 |
5 kms Steady Aug 10 |
Off Aug 11 |
4 kms Steady Aug 12 |
26 |
9 | 12 kms LSD Aug 13 |
Off Aug 14 |
4 kms Tempo Aug 15 |
4 kms 5 x 400m hills Aug 16 |
6 kms Steady Aug 17 |
Off Aug 18 |
4 kms Steady Aug 19 |
30 |
10 | 14 kms LSD Aug 20 |
Off Aug 21 |
4 kms Tempo Aug 22 |
5 kms 6 x 400m hills Aug 23 |
6 kms Steady Aug 24 |
Off Aug 25 |
5 kms Steady Aug 26 |
34 |
11 | 16 kms LSD Aug 27 |
Off Aug 28 |
5 kms Tempo Aug 29 |
5.5 kms 7 x 400m hills Aug 30 |
7 kms Steady Aug 31 |
Off Sept 1 |
5 kms Steady Sept 2 |
38.5 |
12 | 16 kms LSD Sept 3 |
Off Sept 4 |
5 kms Tempo Sept 5 |
6 kms 8 x 400m hills Sept 6 |
7 kms Steady Sept 7 |
Off Sept 8 |
6 kms Steady Sept 9 |
40 |
13 | 12 kms LSD Sept 10 |
Off Sept 11 |
5 kms Tempo Sept 12 |
7 kms 9 x 400m hills Sept 13 |
8 kms Steady Sept 14 |
Off Sept 15 |
6 kms Steady Sept 16 |
38 |
14 | 18 kms LSD Sept 17 |
Off Sept 18 |
6 kms Tempo Sept 19 |
6 kms Fartlek Sept 20 |
8 kms Steady Sept 21 |
Off Sept 22 |
6 kms Steady Sept 23 |
44 |
15 | 18 kms LSD Sept 24 |
Off Sept 25 |
6 kms Tempo Sept 26 |
4 kms Fartlek Sept 27 |
8 kms Steady Sept 28 |
Off Sept 29 |
6 kms Steady Sept 30 |
42 |
16 | 20 kms LSD Oct 1 |
Off Oct 2 |
6 kms Tempo Oct 3 |
6 kms Fartlek Oct 4 |
8 kms Steady Oct 5 |
Off Oct 6 |
6 kms Race Pace Oct 7 |
46 |
17 | 6 kms LSD Oct 8 |
Off Oct 9 |
10 kms Race Pace Oct 10 |
6 kms Race Pace Oct 11 |
Off Oct 12 |
Off Oct 13 |
3 kms Steady Oct 14 |
25 |
18 | 21 kms Race Oct 15 |
21 |