| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Passed |
|---|---|---|---|---|---|---|---|---|
| 1 | 4 mi (easy) | 4 mi (steady) | 4 mi (easy) | 5 mi (steady) | - | 5 mi (steady) | 9 mi (slow) | |
| 2 | 4 mi (easy) | 5 mi (easy) | 5 mi (steady) | 5 mi (easy) | - | 5 mi (steady) | 11 mi (slow) | |
| 3 | 4 mi (easy) | 5 mi (steady) | 6 mi (easy) | 5 mi (steady) | - | 5 mi (steady) | 13 mi (easy) | |
| 4 | 4 mi (easy) | 6 mi (easy) | 7 mi (steady) | 6 mi (easy) | - | 5 mi (easy) | 15 mi (easy, mid-5 mi pace) | |
| 5 | 4 mi (easy) | 6 mi (steady) | 8 mi (easy) | 6 mi (steady) | - | 4 mi (easy) | 13.1 mi (pace) | |
| 6 | 4 mi (easy) | 6 mi (easy) | 9 mi (steady) | 6 mi (easy) | - | 5 mi (easy) | 17 mi (easy) | |
| 7 | 4 mi (easy) | 6 mi (steady) | 6 mi (easy) | 7 mi (hill) | - | 4 mi (steady) | 20 mi (easy) | |
| 8 | 4 mi (easy) | 6 mi (easy) | 7 mi (steady) | 6 mi (steady) | - | 4 mi (easy) | 13.1 mi (steady) | |
| 9 | 4 mi (easy) | 6 mi (steady) | 8 mi (easy) | 6 mi (easy) | - | 4 mi (easy) | 20 mi (easy) | |
| 10 | 4 mi (easy) | 7 mi (steady) | 9 mi (easy) | 7 mi (easy) ; 7 x 3 mins (pace) | - | 4 mi (easy) | 15 mi (steady) | |
| 11 | 4 mi (easy) | 6 mi (steady) | 10 mi (easy) | 7 mi (easy) ; 5 x 6 mins (pace) | - | 4 mi (easy) | 20 mi (easy) | |
| 12 | 4 mi (easy) | 6 mi (steady) | 9 mi (steady) | 7 mi (easy) ; 18 x 1 mins (pace) | - | 4 mi (easy) | 17 mi (easy) | |
| 13 | 4 mi (easy) | 6 mi (pace) | 8 mi (pace) | 6 mi (easy) ; 12 x 1 mins (pace) | - | 4 mi (easy) | 21 mi (slow) | |
| 14 | 4 mi (easy) | 6 mi (steady) | 7 mi (easy) | 6 mi (slow) ; 5 x 3 mins @ >; 2 mins (slow) | - | 4 mi (slow) | 15 mi (pace) | |
| 15 | 4 mi (easy) | 5 mi (steady) | 6 mi (easy) | 5 mi (pace) ; mid-3 (pace) | - | 4 mi (slow) | 10 mi (easy) | |
| 16 | 4 mi (easy) | 5 mi (steady) | 6 mi (easy) | 5 mi (hill) | - | 2 mi (slow) | 26.2 mi (pace) |
Simpler version on this plan