| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | REST | Hill repeats 10 min | Easy run 30 minutes | Cross train | Steady run 35 min | REST | LR 1 hour |
| 2 | REST | Tempo run 15 min | Easy run 25 minutes | Cross train | Steady run 45 min | REST | LR 1 hour |
| 3 | REST | Hill repeats 15 min | Easy run 35 minutes | Cross train | Steady run 30 min | REST | LR 1 ¾ hour |
| 4 | REST | Interval pyramid | Easy run 40 minutes | Cross train | Tempo run 15 min | REST | LR 1 ½ hours |
| 5 | REST | Hill repeats 15 min | Easy run 40 minutes | Cross train | Steady run 40 min | REST | LR 2 hours |
| 6 | REST | Interval pyramid | Easy run 45 minutes | Cross train | Tempo run 15 min | REST | LR 2 ½ hours |
| 7 | REST | Hill repeats 18 min | Easy run 45 minutes | Cross train | Steady run 45 min | REST | LR 2 hours |
| 8 | REST | Tempo run 20 min | Easy run 40 minutes | Cross train | Steady run 45 min | REST | LR 2 ½ hours |
| 9 | REST | Hill repeats 20 min | Easy run 30 minutes | Cross train | Steady run 40 min | REST | LR 3 hours |
| 10 | REST | Mile repeats x 3 | Easy run 35 minutes | Cross train | Steady run 35 min | REST | LR 1 ½ hours |
| 11 | REST | Hill repeats 20 min | Easy run 50 minutes | Cross train | Steady run 45 min | REST | LR 2 ½ hours |
| 12 | REST | Mile repeats x 4 | Easy run 45 minutes | Cross train | Tempo run 20 min | REST | LR 3 ½ hours |
| 13 | REST | Tempo run 20 min | Easy run 50 minutes | Cross train | Steady run 40 min | REST | LR 2 1/2 hours |
| 14 | REST | Mile repeats x 3 | Easy run 40 minutes | Cross train | Steady run 35 min | REST | LR 1 ¾ hours |
| 15 | REST | Easy run 30 min | Easy run 35 minutes | Cross train | Steady run 30 min | REST | LR 1 hour |
| 16 | REST | REST | Easy run 25 min | REST | Easy run 20 min | REST | Marathon |
LR= Long run – easy pace.
Easy run – conversational pace
Tempo run – jog for 10 minutes to warm up and cool down, time shown is for the fast part of the run
Hill repeats – jog for 10 minutes to warm up and cool down, time shown is for the hill repeats, i.e jog to a suitable hill, set your watch and run to the top, immediately turn and jog back down. Carry on doing this for the set time, jog home.
Interval pyramid – 10 minute warm up then 1, 2, 3, 4, 5 minutes fast with 1 minute recovery, then back down 5, 4, 3, 2, 1 then cool down jog home
Cross train – gym, swim, aerobics, body toning class, cycle
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