Week	Day	Training Type	Distance	Pace
1	1	Easy Run	6 km	Comfortable pace
	2	Rest/Cross-training	-	-
	3	Interval Training	6 x 400m	Faster pace
	4	Rest/Cross-training	-	-
	5	Easy Run	8 km	Comfortable pace
	6	Rest/Cross-training	-	-
	7	Long Run	10 km	Conversational pace
2	1	Easy Run	6 km	Comfortable pace
	2	Rest/Cross-training	-	-
	3	Fartlek Training	30 minutes	Varied pace
	4	Rest/Cross-training	-	-
	5	Easy Run	8 km	Comfortable pace
	6	Rest/Cross-training	-	-
	7	Long Run	12 km	Conversational pace
3	1	Easy Run	6 km	Comfortable pace
	2	Rest/Cross-training	-	-
	3	Tempo Run	5 km	Comfortably hard pace
	4	Rest/Cross-training	-	-
	5	Easy Run	8 km	Comfortable pace
	6	Rest/Cross-training	-	-
	7	Long Run	14 km	Conversational pace
4	1	Easy Run	6 km	Comfortable pace
	2	Rest/Cross-training	-	-
	3	Interval Training	8 x 400m	Faster pace
	4	Rest/Cross-training	-	-
	5	Easy Run	8 km	Comfortable pace
	6	Rest/Cross-training	-	-
	7	Long Run	16 km	Conversational pace
5	1	Easy Run	6 km	Comfortable pace
	2	Rest/Cross-training	-	-
	3	Fartlek Training	40 minutes	Varied pace
	4	Rest/Cross-training	-	-
	5	Easy Run	8 km	Comfortable pace
	6	Rest/Cross-training	-	-
	7	Long Run	18 km	Conversational pace
6	1	Easy Run	6 km	Comfortable pace
	2	Rest/Cross-training	-	-
	3	Tempo Run	6 km	Comfortably hard pace
	4	Rest/Cross-training	-	-
	5	Easy Run	8 km	Comfortable pace
	6	Rest/Cross-training	-	-
	7	Long Run	20 km	Conversational pace