WEEK 1: 18 KM Thu Aug 25 Sat Sun Aug 27 Aug 28 Easy Run Tempo Run Easy Run Dist: 5 KM @7:26

Dist: 9 KM, inc Warm; 6 KM @ 6:49; Cool Dist: 4 KM @7:26

WEEK 2: 34 KM Tue Aug 30 Long Run Easy Run Speedwork Easy Run Dist: 16 KM @7:26 Dist: 6 KM @7:26 Dist: 7 KM, inc Warm; 4x800 in 4:37 w/400 jogs; Cool Dist: 5 KM @7:26

Thu Sep 1 Sat Sun Sep 3 Sep 4

WEEK 3: 36 KM Tue Sep 6 Long Run Easy Run Tempo Run Easy Run Dist: 18 KM @7:24 Dist: 5 KM @7:24 Dist: 9 KM, inc Warm; 6 KM @ 6:47; Cool Dist: 4 KM @7:24

Thu Sep 8 Sat Sun Sep 10 Sep 11

WEEK 4: 28 KM

Tue

Sep 13

Easy Run Easy Run Easy Run Easy Run

Dist: 7 KM @7:23 Dist: 7 KM @7:23 Dist: 7 KM @7:23 Dist: 7 KM @7:23

Thu Sep 15 Sat Sun Sep 17 Sep 18

WEEK 5: 37 KM Tue Sep 20 Long Run Easy Run Tempo Run Easy Run Dist: 18 KM @7:23 Dist: 5 KM @7:23 Dist: 9 KM, inc Warm; 6 KM @ 6:45; Cool Dist: 5 KM @7:23

Thu Sep 22 Sat Sun Sep 24 Sep 25

WEEK 6: 39 KM Tue Sep 27 Long Run Easy Run Speedwork Easy Run Dist: 19 KM @7:21 Dist: 7 KM @7:21 Dist: 7 KM, inc Warm; 4x800 in 4:34 w/400 jogs; Cool Dist: 6 KM @7:21

Thu Sep 29 Sat Sun Oct 1 Oct 2

WEEK 7: 41 KM Tue Oct 4 Long Run Easy Run Easy Run Tempo Run Dist: 19 KM @7:19 Dist: 5 KM @7:19 Dist: 4 KM @7:19 Dist: 9 KM, inc Warm; 6 KM @ 6:42; Cool

Thu Oct 6 Fri Sat Oct 7 Oct 8

Sun

Oct 9

Easy Run

Dist: 4 KM @7:19

WEEK 8: 32 KM Tue Oct 11 Easy Run Easy Run Easy Run Easy Run Easy Run Dist: 7 KM @7:18 Dist: 7 KM @7:18 Dist: 6 KM @7:18 Dist: 6 KM @7:18 Dist: 6 KM @7:18

Thu Oct 13 Fri Sat Sun Oct 14 Oct 15 Oct 16

WEEK 9: 42 KM Tue Oct 18 Long Run Easy Run Easy Run Tempo Run Easy Run Dist: 21 KM @7:18 Dist: 4 KM @7:18 Dist: 4 KM @7:18 Dist: 9 KM, inc Warm; 6 KM @ 6:40; Cool Dist: 4 KM @7:18

Thu Oct 20 Fri Sat Sun Oct 21 Oct 22 Oct 23

WEEK 10: 44 KM Tue Oct 25 Long Run Easy Run Easy Run Speedwork Easy Run Dist: 21 KM @7:16 Dist: 6 KM @7:16 Dist: 5 KM @7:16 Dist: 7 KM, inc Warm; 4x800 in 4:31 w/400 jogs; Cool Dist: 5 KM @7:16

Thu Oct 27 Fri Sat Sun Oct 28 Oct 29 Oct 30

WEEK 11: 46 KM Tue Nov 1 Long Run Easy Run Easy Run Tempo Run Easy Run Dist: 21 KM @7:14 Dist: 6 KM @7:14 Dist: 5 KM @7:14 Dist: 9 KM, inc Warm; 6 KM @ 6:37; Cool Dist: 5 KM @7:14

Thu Nov 3 Fri Sat Sun Nov 4 Nov 5 Nov 6

WEEK 12: 36 KM Tue Nov 8 Easy Run Easy Run Easy Run Easy Run Easy Run Dist: 8 KM @7:13 Dist: 7 KM @7:13 Dist: 7 KM @7:13 Dist: 7 KM @7:13 Dist: 7 KM @7:13

Thu Nov 10 Fri Sat Sun Nov 11 Nov 12 Nov 13

WEEK 13: 48 KM Tue Nov 15 Long Run Easy Run Easy Run Tempo Run Easy Run Dist: 21 KM @7:13 Dist: 6 KM @7:13 Dist: 6 KM @7:13 Dist: 9 KM, inc Warm; 6 KM @ 6:35; Cool Dist: 6 KM @7:13

Thu Nov 17 Fri Sat Sun Nov 18 Nov 19 Nov 20

WEEK 14: 50 KM

Tue

Nov 22

Long Run Easy Run Easy Run Speedwork Easy Run

Dist: 21 KM @7:11 Dist: 8 KM @7:11 Dist: 7 KM @7:11 Dist: 7 KM, inc Warm; 4x800 in 4:27 w/400 jogs; Cool Dist: 7 KM @7:11

Thu Nov 24 Fri Sat Sun Nov 25 Nov 26 Nov 27

WEEK 15: 52 KM Tue Nov 29 Long Run Easy Run Easy Run Tempo Run Easy Run Dist: 21 KM @7:10 Dist: 7 KM @7:10 Dist: 7 KM @7:10 Dist: 11 KM, inc Warm; 8 KM @ 6:43; Cool Dist: 6 KM @7:10

Thu Dec 1 Fri Sat Sun Dec 2 Dec 3 Dec 4

WEEK 16: 25 KM Tue Dec 6 Easy Run Easy Run Speedwork Dist: 5 KM @7:08 Dist: 5 KM @7:08 Dist: 5 KM, inc Warm; 2x800 in 4:25 w/400 jogs; Cool

Wed Dec 7 Thu Dec 8 Sun Dec 11

10K Race Day 10K @5:53 Time: 58:54