Week Dates Monday Tuesday Wednesday Thursday

1 25-Mar - 31-Mar REST Run 4K CF - 30 minutes Run 4K

2 1-Apr - 7-Apr REST Run 4K CF - 30 minutes Run 4K
3 8-Apr - 14-Apr REST Run 5K CF - 30 minutes Run 5K
4 15-Apr - 21-Apr REST Run 5K CF - 30 minutes Run 5K
5 22-Apr - 28-Apr REST Run 6K CF - 30 minutes Run 6K
6 29-Apr - 5-May REST Run 7K CF - 30 minutes Run 7K
7 6-May - 12-May REST Run 8K CF - 30 minutes Run 8K
8 13-May - 19-May REST Run 8K CF - 30 minutes Run 8K
9 20-May - 26-May REST Run 9K CF - 30 minutes Run 9K
10 27-May - 2-June REST Run 9K CF - 30 minutes Run 9K
11 3-June - 9-June REST Run 4K REST Run 4K
Friday Saturday Sunday
REST CF (30 minutes) + Cycle (30 minutes) Run 7K
REST CF (30 minutes) + Cycle (35 minutes) Run 7.5K
REST CF (30 minutes) + Cycle (40 minutes) Run 8K
REST CF (30 minutes) + Cycle (40 minutes) Run 8K
REST CF (30 minutes) + Cycle (45 minutes) Run 10K
REST CF (30 minutes) + Cycle (45 minutes) Run 12K
REST CF (30 minutes) + Cycle (50 minutes) Run 14K
REST CF (30 minutes) + Cycle (50 minutes) Run 16K
REST CF (30 minutes) + Cycle (55 minutes) Run 18K
REST CF (30 minutes) + Cycle (60 minutes) Run 20K
CF (30 minutes) REST RACE DAY
Strength Training
Planks (45-60 secs) - 3 to 5 reps
Russian twists - 10-12 reps
Scorpion - 30 secs each side
Back extensions - 10-12 reps
Squats with overhead press - 10-12 reps
Overhead lunge - 6-8 each leg
Stability ball jack knife - 10-12 reps
Stability ball hip extension - 10-12 reps
Rotational shoulder press - 6-8 reps
Alternating dumbbell roll - 10-12 reps