| Week | Endurance Run (Distance) | Speed/Interval Training | Recovery Run (Distance) |
| 1 | 8 km | Rest | 6 km |
| 2 | 8 km | 4x400m intervals | 6 km |
| 3 | 9 km | 5x400m intervals | 6 km |
| 4 | 9 km | 6x400m intervals | 6 km |
| 5 | 10 km | 4x800m intervals | 6 km |
| 6 | 10 km | 5x800m intervals | 6 km |
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