Training Plan
| Week | Mon. | Tue. | Wed. | Thu. | Fri. | Sat. | Sun. |
| 1 | Off | 3M | 4M | 4M | Off | 3M | 6M |
| 2 | Off | 3M | 5M | 3M | Off | 3M | 7M |
| 3 | Off | Fartlek (4M) |
5M | 3M | Off | 3M | 8M |
| 4 | Off | Fartlek (4M) |
3M | 4M | Off | 3M | 10M |
| 5 | Off | 4-5 Hills 5K-10K pace |
3M | 4M | Off | 3M | 12M |
| 6 | Off | 3-4 Long Hills 5K-10K pace |
4M | 6M | Off | 5M | 5M |
| 7 | Off | 3 x Mile 5K-10K pace |
3M | 5M | Off | 3M | 15M |
| 8 | Off | 6M | 5M | 6M | Off | 5M | 7M |
| 9 | Off | 5-6 Hills 5K-10K pace |
4M | 7M | Off | 3M | 18M |
| 10 | Off | 7M | 6M | 7M | Off | 6M | 9M |
