Week Number	Sunday LSD 10/1	Monday	Tuesday tempo run 6:30 pace	Wednesday Tempo / hills / Fartlek	Thursday Steady Run	Friday	Saturday Steady Easy Run
1	10K	Off	6 k	10 K Tempo run 85% effort	6 K steady run 6:60 - 7:10 pace	Off	6 K
2	10 K	Off	6 k	10 K Tempo run 85% effort	6 K steady run 6:60 - 7:10 pace	Off	6 K
3	13 K	Off	6 k	10 K Tempo run 85% effort	8 K steady run 6:60 - 7:10 pace	Off	6 K
4	13 K	Off	6 k	10 K Tempo run 85% effort	8 K steady run 6:60 - 7:10 pace	Off	6 K
5	16 K	Off	6 k	10 K Tempo run 85% effort	8 K steady run 6:60 - 7:10 pace	Off	6 K
6	16 K	Off	6 k	10 K Tempo run 85% effort	8 K steady run 6:60 - 7:10 pace	Off	6 K
7	19 K	Off	6 k	4 hills 85% effort 3k warm 3 k cool	8 K steady run 6:60 - 7:10 pace	Off	6 K
8	23 K	Off	6 k	5 hills 85% effort 3k warm 3 k cool	10 K steady run 6:60 - 7:10 pace	Off	6 K
9	26 K	Off	6 k	6 hills 85% effort 3k warm 3 k cool	10 K steady run 6:60 - 7:10 pace	Off	6 K
10	19 K	Off	6 k	7 hills 85% effort 3k warm 3 k cool	10 K steady run 6:60 - 7:10 pace	Off	6 K
11	29 K	Off	6 k	8 hills 85% effort 3k warm 3 k cool	10 K steady run 6:60 - 7:10 pace	Off	6 K
12	29 K	Off	6 k	9 hills 85% effort 3k warm 3 k cool	10 K steady run 6:60 - 7:10 pace	Off	6 K
13	32 K	Off	6 k	10 hills 85% effort 3k warm 3 k cool	10 K steady run 6:60 - 7:10 pace	Off	6 K
14	23 K	Off	6 k	10 K fartlek 6:15 – 6:30 pace	10 K steady run 6:60 - 7:10 pace	Off	6 K
15	29 K	Off	6 k	10 K fartlek 6:15 – 6:30 pace	10 K steady run 6:60 - 7:10 pace	Off	6 K
16	32 K	Off	6 k	10 K fartlek 6:15 – 6:30 pace	10 K steady run 6:60 - 7:10 pace	Off	6 K
17	23 K	Off	6 k	10 K fartlek 6:15 – 6:30 pace	10 K steady run 6:60 - 7:10 pace	Off	6 K
18	6 K	Off	6 k	10K Steady run	Off	off	3
19	42 km