WEEK 1
Day 1: 10K Race (16.1 km total)
Day 2: Rest
Day 3: 14.5 km easy
Day 4: 8.0 km/8.0 km (am/pm)
Day 5: 8.0 km/8.0 km (am/pm)
Day 6: 6.4 km at race pace (16.1 km total)
Day 7: 8.0 km
Total: 86.9 km

WEEK 2
Day 1: 25.7 km
Day 2: Rest
Day 3: 8 x 1000m at 10K pace (14.5 km total)
Day 4: 8.0 km/8.0 km (am/pm)
Day 5: 8.0 km at race pace (16.1 km total)
Day 6: 6.4 km/9.7 km (am/pm)
Day 7: 8.0 km
Total: 96.6 km

WEEK 3
Day 1: 27.4 km
Day 2: Rest
Day 3: 10 x 400m at 5K to mile pace (14.5 km total)
Day 4: 8.0 km/8.0 km (am/pm)
Day 5: 9.7 km at race pace (16.1 km total)
Day 6: 12.9 km
Day 7: 9.7 km
Total: 96.6 km

WEEK 4
Day 1: 25.7 km
Day 2: Rest
Day 3: 8 x 1200m at 10K pace (16.1 km total)
Day 4: 8.0 km/8.0 km (am/pm)
Day 5: 9.7 km at race pace (16.1 km total)
Day 6: 12.9 km
Day 7: 9.7 km
Total: 96.6 km

WEEK 5
Day 1: 29.0 km
Day 2: Rest
Day 3: 8 x 800m at 5K pace (14.5 km total)
Day 4: 8.0 km/8.0 km (am/pm)
Day 5: 9.7 km at race pace (16.1 km total)
Day 6: 8.0 km
Day 7: 8.0 km
Total: 91.7 km

WEEK 6
Day 1: 10K Race (16.1 km total)
Day 2: Rest
Day 3: 8.0 km/8.0 km (am/pm)
Day 4: 11.3 km/8.0 km (am/pm)
Day 5: 11.3 km
Day 6: 6.4 km at race pace (16.1 km total)
Day 7: 9.7 km
Total: 88.5 km

Week 7
Day 1: 29.0 km
Day 2: Rest
Day 3: 8 x 800m at 5K pace (16.1 km total)
Day 4: 8.0 km/8.0 km (am/pm)
Day 5: 14.5 km at race pace (19.3 km total)
Day 6: Rest
Day 7: 9.7 km
Total: 90.1 km

WEEK 8
Day 1: 25.7 km
Day 2: Rest
Day 3: 8 x 1200m at 10K pace (16.1 km total)
Day 4: 8.0 km/8.0 km (am/pm)
Day 5: 9.7 km
Day 6: 8.0 km at race pace (16.1 km total)
Day 7: 8.0 km
Total: 91.7 km

WEEK 9
Day 1: 20.9 km
Day 2: Rest
Day 3: 3 x 1 mile at target race pace (11.3 km total)
Day 4: 6.4 km/6.4 km (am/pm)
Day 5: 9.7 km (with a few easy, optional pickups)
Day 6: 8.0 km
Day 7: Rest
Total: 62.8 km

WEEK 10
Day 1: Half Marathon Race