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| Week 1 | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | WEEKLY TOTAL |
|---|---|---|---|---|---|---|---|---|
| Days to Race | 125 | 124 | 123 | 122 | 121 | 120 | 119 | |
| Session Details | DAY OFF | AM: Run – recovery | AM: Run – medium long aerobic | Cross Training – 45min to 60min | AM or PM: Run – aerobic finishing with 4x80m strides with a walk back for recovery | DAY OFF | AM: Run – long aerobic – 18 KM | Build |
| Week 1 Duration | 0 | 30 | 50 | 0 | 45 | 0 | 105 | 3.83 hrs |
| Week 2 | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | WEEKLY TOTAL |
|---|---|---|---|---|---|---|---|---|
| Days to Race | 118 | 117 | 116 | 115 | 114 | 113 | 112 | |
| Session Details | DAY OFF | AM: Run – recovery | AM: Run – medium long aerobic | Cross Training – 45min to 60min | AM or PM: Run – aerobic finishing with 5x80m strides with a walk back for recovery | DAY OFF | AM: Run – long aerobic – 20 KM | Build |
| Week 2 Duration | 0 | 30 | 60 | 0 | 45 | 0 | 120 | 4.25 hrs |
| Week 3 | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | WEEKLY TOTAL |
|---|---|---|---|---|---|---|---|---|
| Days to Race | 111 | 110 | 109 | 108 | 107 | 106 | 105 | |
| Session Details | Cross Training – 45 to 60 min | AM: Run – recovery | AM: Run – medium long aerobic | Cross Training – 45min to 60min | AM or PM: Run – aerobic finishing with 3x 100m strides with a walk back for recovery | DAY OFF | AM: Run – long aerobic – 23 KM | Moderate |
| Week 3 Duration | 0 | 30 | 70 | 0 | 40 | 0 | 135 | 4.58 hrs |
| Week 4 | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | WEEKLY TOTAL |
|---|---|---|---|---|---|---|---|---|
| Days to Race | 104 | 103 | 102 | 101 | 100 | 99 | 98 | |
| Session Details | DAY OFF | AM: Run – recovery + 4x 100m strides with a walk back for recovery | AM: Run – medium long aerobic | Cross Training – 45min to 60min | AM or PM: Run – strength endurance 3x 90sec hard hill efforts with a jog back for recovery | DAY OFF | AM: Run – long aerobic – 17 KM | Recovery / Adaptation |
| Week 4 Duration | 0 | 35 | 50 | 0 | 45 | 0 | 100 | 3.83 hrs |
| Week 5 | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | WEEKLY TOTAL |
|---|---|---|---|---|---|---|---|---|
| Days to Race | 97 | 96 | 95 | 94 | 93 | 92 | 91 | |
| Session Details | Cross Training – 45 – 60min | AM: Run – recovery + 5x 60m strides with a walk back for recovery | AM: Run – medium long aerobic | Cross Training – 45min to 60min | AM or PM: Run – strength endurance 4x 90sec hard hill efforts with a jog back for recovery | DAY OFF | AM: Run – long aerobic – 25 KM | Moderate |
| Week 5 Duration | 0 | 30 | 75 | 0 | 60 | 0 | 150 | 5.25 hrs |
| Week 6 | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | WEEKLY TOTAL |
|---|---|---|---|---|---|---|---|---|
| Days to Race | 90 | 89 | 88 | 87 | 86 | 85 | 84 | |
| Session Details | DAY OFF | AM: Run – cruise intervals – 3x4min firm with a 2 min jog for recovery | AM: Run – medium long aerobic | Cross Training – 45min to 60min | AM or PM: Run – strength endurance 3x 2min hard hill efforts with a jog back for recovery | DAY OFF | AM: Run – long aerobic – 20 KM | Easy |
| Week 6 Duration | 0 | 40 | 80 | 0 | 50 | 0 | 120 | 4.83 hrs |
| Week 7 | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | WEEKLY TOTAL |
|---|---|---|---|---|---|---|---|---|
| Days to Race | 83 | 82 | 81 | 80 | 79 | 78 | 77 | |
| Session Details | Cross Training – 45-60min | AM: Run – cruise intervals – 5x3min firm with a 1 min jog for recovery | AM: Run – medium long aerobic | Cross Training – 45min to 60min | AM or PM: Run – strength endurance 5x 90sec hard hill efforts with a jog back for recovery | DAY OFF | AM: Run – long aerobic – 28 KM | Hard |
| Week 7 Duration | 0 | 45 | 70 | 0 | 60 | 0 | 165 | 5.67 hrs |
| Week 8 | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | WEEKLY TOTAL |
|---|---|---|---|---|---|---|---|---|
| Days to Race | 76 | 75 | 74 | 73 | 72 | 71 | 70 | |
| Session Details | Easy Walk for 20-30mins to loosen up | AM: Run – recovery with 4X80min strides with a walk back for recovery | AM: Run – medium long aerobic | Cross Training – 45min to 60min | AM or PM: Run – strength endurance 4x 2min hard hill efforts with a jog back for recovery | DAY OFF | AM: Run – long aerobic – 18 KM | Recovery / Adaptation |
| Week 8 Duration | 0 | 35 | 60 | 0 | 50 | 0 | 105 | 4.17 hrs |
| Week 9 | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | WEEKLY TOTAL |
|---|---|---|---|---|---|---|---|---|
| Days to Race | 69 | 68 | 67 | 66 | 65 | 64 | 63 | |
| Session Details | Cross Training – 45-60min | AM: Run – cruise intervals – 5X2min firm with a firm jog for recovery | AM: Run – medium long aerobic | Cross Training – 45min to 60min | AM or PM: Run – tempo/strength – 6min tempo then immediately into 3x90sec hard hill efforts with a jog back for recovery | DAY OFF | AM: Run – long aerobic – 30 KM | High Volume |
| Week 9 Duration | 0 | 40 | 75 | 0 | 60 | 0 | 180 | 5.92 hrs |
| Week 10 | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | WEEKLY TOTAL |
|---|---|---|---|---|---|---|---|---|
| Days to Race | 62 | 61 | 60 | 59 | 58 | 57 | 56 | |
| Session Details | Easy Walk for 20-30mins to loosen up | AM: Run – recovery | AM: Run – medium long aerobic | Cross Training – 45min to 60min | AM or PM: Run – tempo/strength – 10min tempo then immediately into 3x2min hard hill efforts with a jog back for recovery | DAY OFF | AM: Run – long aerobic – 25 KM | Moderate |
| Week 10 Duration | 0 | 30 | 90 | 0 | 70 | 0 | 150 | 5.67 hrs |
| Week 11 | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | WEEKLY TOTAL |
|---|---|---|---|---|---|---|---|---|
| Days to Race | 55 | 54 | 53 | 52 | 51 | 50 | 49 | |
| Session Details | DAY OFF | Cross Training – 45min to 60min | AM: Run – medium long aerobic | Cross Training – 45min to 60min | AM or PM: Run – tempo/strength – 10min tempo then immediately into 3x90sec hard hill efforts with a jog back for recovery | DAY OFF | AM: Run – long aerobic – 23 KM | Recovery / Adaptation |
| Week 11 Duration | 0 | 0 | 75 | 0 | 50 | 0 | 135 | 4.33 hrs |
| Week 12 | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | WEEKLY TOTAL |
|---|---|---|---|---|---|---|---|---|
| Days to Race | 48 | 47 | 46 | 45 | 44 | 43 | 42 | |
| Session Details | Cross Training – 45-60min | AM: Run – cruise intervals – 4x3min with a firm jog for recovery | AM: Run – medium long aerobic | Cross Training – 45min to 60min | AM or PM: Run – tempo/strength – 10min tempo then immediately into 5x2min hard hill efforts with a jog back for recovery | DAY OFF | AM: Run – long aerobic – 35 KM | High Volume |
| Week 12 Duration | 0 | 35 | 80 | 0 | 60 | 0 | 210 | 6.42 hrs |
| Week 13 | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | WEEKLY TOTAL |
|---|---|---|---|---|---|---|---|---|
| Days to Race | 41 | 40 | 39 | 38 | 37 | 36 | 35 | |
| Session Details | Easy Walk for 20-30mins to loosen up | AM: Run – recovery | AM: Run – tempo – 2x8min firm with a 3min recovery jog, then aerobic | Cross Training – 45min to 60min | AM or PM: Run – vO2 – 4x800m hard with a 2min recovery break | DAY OFF | AM: Run – long aerobic – 30 KM | Intensity Focus |
| Week 13 Duration | 0 | 40 | 75 | 0 | 70 | 0 | 180 | 6.08 hrs |
| Week 14 | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | WEEKLY TOTAL |
|---|---|---|---|---|---|---|---|---|
| Days to Race | 34 | 33 | 32 | 31 | 30 | 29 | 28 | |
| Session Details | DAY OFF | AM: Run – recovery | AM: Run – tempo – 2x15min firm with a 5min recovery jog | Cross Training – 45min to 60min | AM or PM: Run – VO2 – 6x600m hard with a 90sec recovery break | DAY OFF | AM: Run – long aerobic – 18 KM | Recovery / Adaptation |
| Week 14 Duration | 0 | 30 | 70 | 0 | 50 | 0 | 105 | 4.25 hrs |
| Week 15 | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | WEEKLY TOTAL |
|---|---|---|---|---|---|---|---|---|
| Days to Race | 27 | 26 | 25 | 24 | 23 | 22 | 21 | |
| Session Details | Cross Training – 45-60min | AM: Run – recovery | AM: Run – 3x12min firm with a 4min recovery jog | Cross Training – 45min to 60min | AM or PM: Run – VO2 – 4x 1000min hard with a 2min recovery break | DAY OFF | AM: Run – long aerobic – 35 KM | Volume Overload |
| Week 15 Duration | 0 | 40 | 80 | 0 | 60 | 0 | 210 | 6.50 hrs |
| Week 16 | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | WEEKLY TOTAL |
|---|---|---|---|---|---|---|---|---|
| Days to Race | 20 | 19 | 18 | 17 | 16 | 15 | 14 | |
| Session Details | Easy Walk for 20-30mins to loosen up | AM: Run – recovery | AM: Run – tempo – 2x 20min firm with a 6min recovery jog | Cross Training – 45min to 60min | AM or PM: Run – vO2 – 6x 800m hard with a 2min recovery break | DAY OFF | AM: Run – long aerobic – 28 KM | Intensity Focus |
| Week 16 Duration | 0 | 30 | 75 | 0 | 60 | 0 | 165 | 5.50 hrs |
| Week 17 | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | WEEKLY TOTAL |
|---|---|---|---|---|---|---|---|---|
| Days to Race | 13 | 12 | 11 | 10 | 9 | 8 | 7 | |
| Session Details | DAY OFF | AM: Run – recovery | AM: Run – tempo – 3x 10min firm with a 4min recovery jog | DAY OFF | AM or PM: Run – VO2 – 10x 400m hard with a 60sec recovery break | DAY OFF | AM: Run – long aerobic – nice & easy even if you feel cood – 16 KM | Moderate Taper |
| Week 17 Duration | 0 | 30 | 80 | 0 | 60 | 0 | 90 | 4.33 hrs |
| Week 18 | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | WEEKLY TOTAL |
|---|---|---|---|---|---|---|---|---|
| Days to Race | 6 | 5 | 4 | 3 | 2 | 1 | 0 | |
| Session Details | DAY OFF | AM: Run – recovery | AM: Run – tempo – 1x 10min firm effort | DAY OFF | AM: Run – preparation – easy, flat, low intensity run. Include 4x 30sec firm efforts. 2min recovery jog | DAY OFF | Race Day | Taper |
| Week 18 Duration | 0 | 30 | 50 | 0 | 35 | 0 | ???? | 1.92 hrs |