Week Dates Mon Tue Wed Thu Fri Sat Sun Total KMs
1 27/10
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02/11		 Rest or cross-training 13K Threshold, last 6K at 15K race pace Rest or cross-training 14K Aerobic Rest or cross-training 6K Recovery 19K Medium-long run 52
2 03/11
-
09/11		 Rest or cross-training 13K Aerobic + 10 x 100m strides Rest or cross-training 16K Aerobic Rest or cross-training 8K Recovery 21K Marathon pace run, last 13K at MP 58
3 10/11
-
16/11		 Rest or cross-training 16K Aerobic 6K Recovery 13K Threshold, last 6K at 15K race pace Rest or cross-training 6K Recovery 23K Medium-long run 64
4 17/11
-
23/11		 Rest or cross-training 13K Aerobic + 10 x 100m strides 8K Recovery 16K Aerobic Rest or cross-training 6K Recovery 24K Medium-long run 67
5 24/11
-
30/11		 Rest or cross-training 14K Threshold, last 8K at 15K race pace 8K Recovery 16K Aerobic Rest or cross-training 8K Recovery 26K Marathon-pace run, last 16K @ marathon race pace 72
6 01/12
-
07/12		 Rest or cross-training 13K Aerobic + 10 x 100m strides 8K Recovery 13K Aerobic Rest or cross-training 6K Recovery 19K Medium-long run 59
7 08/12
-
14/12		 Rest or cross-training 16K threshold, last 8K at 15K race pace 6K Recovery 18K Medium long run Rest or cross-training 11K Aerobic + 8 x 100m strides 29K Long Run 80
8 15/12
-
21/12		 Rest or cross-training 11K Recovery + 6 x 100m strides 19K Medium long run Rest of cross-training 16K Threshold, last 10K at 15K race pace 8K Recovery 32K Long Run 86
9 22/12
-
28/12		 Rest or cross-training 10K Recovery 23K Medium long run 10K Recovery Rest or cross-training 10K Recovery + 6 x 100m strides 26K Marathon pace run, last 19K @ race pace 79
10 29/12
-
04/01		 Rest or cross-training 13K Aerobic 13K, 5 x 800m @ 5K race pace, 3 minutes jog between intervals 8K Recovery Rest or cross-training 13K Aerobic + 8 x 100m strides 23K Medium long run 70
11 05/01
-
11/01		 Rest or cross-training 11K Recovery + 6 x 100m strides 18K Threshold, last 11K @ 15K race pace Rest or cross-training 19K Medium-long run 8K Recovery 32K Long run 88
12 12/01
-
18/01		 Rest or cross-training 13K, 5 x 600m @ 5K race pace, 90 seconds jog between intervals 19K Medium long run Rest or cross-training 8K Recovery + 6 x 100m strides 14K - 21K (Including 8-15K Tune-up race) 27K Long run 81
13 19/01
-
25/01		 Rest or cross-training 13K Aerobic 14K, 5 x 1000m @ 5K race pace, 120 seconds jog between intervals Rest or cross-training 19K Medium-long run 8K Recovery 29K Long run, last 23K @ race pace 83
14 26/01
-
01/02		 Rest or cross-training 13K, 5 x 600m @ 5K race pace, 90 seconds jog between intervals 18K Medium-long run Rest or cross-training 6K Recovery + 6 x 100m strides 14K - 21K (Including 8-15K Tune-up race) 27K Long run 78
15 02/02
-
08/02		 Rest or cross-training 11K Recovery, 6 x 100m strides 16K, 4 x 1200m @ 5K race pace, 3 minute jog between intervals Rest or cross-training 18K Medium-long run 6K Recovery 32K Long run 83
16 09/02
-
15/02		 Rest or cross-training 13K, 5 x 600 @ 5K race pace, 90 seconds jog between intervals 10K Recovery Rest or cross-training 6K Recovery + 6 x 100m strides 14K - 18K (Including 8-10K Tune-up race) 26K Long run 69
17 16/02
-
22/02		 Rest or cross-training 11K Aerobic + 8 x 100m strides 13K, 3 x 1600m @ 5K race pace, 3 minutes jog between intervals Rest or cross-training 8K Recovery + 6 x 100m strides Rest or cross-training 19K Medium-long run 51
18 23/02
-
01/03		 Rest 10K Recovery 11K Dress rehearsal, last 3K @ race pace Rest 8K Recovery + 6 x 100m strides 6K Recovery Race Day! 77
Training program + definitions sourced from