Week 1 | 8 miles easy | Rest | 10 minutes easy / 10 minutes tempo / 10 minutes easy | Rest | 6 miles easy | Rest | 5 miles easy | 23 |
Week 2 | 9 miles easy | Rest | 10 minutes easy / 15 minutes fartlek / 10 minutes easy | Rest | 6 miles easy | Rest | 5 miles easy | 24 |
Week 3 | 10 miles easy | Rest | 10 minutes easy / 10 x 1 minute with 1 minute recovery between / 10 minutes easy | Rest | 7 miles easy | Rest | 5 miles easy | 26 |
Week 4 | 11 miles easy | Rest | 10 minutes easy / 15 minutes tempo / 10 minutes easy | Rest | 7 miles easy | Rest | 5 miles easy | 27 |
Week 5 | 12 miles easy | Rest | 10 minutes easy / 20 minutes fartlek / 10 minutes easy | Rest | 8 miles easy | Rest | 6 miles easy | 31 |
Week 6 | 13 miles easy | Rest | 10 minutes easy / 10 x 1 minute with 1 minute recovery between / 10 minutes easy | Rest | 8 miles easy | Rest | 6 miles easy | 31 |
Week 7 | 14 miles easy | Rest | 10 minutes easy / 20 minutes tempo / 10 minutes easy | Rest | 8 miles easy | Rest | 6 miles easy | 33 |
Week 8 | 15 miles easy | Rest | 10 minutes easy / 20 minutes fartlek / 10 minutes easy | Rest | 9 miles easy | Rest | 6 miles easy | 35 |
Week 9 | 16 miles easy | Rest | 10 minutes easy / 10 x 1 minute with 1 minute recovery between / 10 minutes easy | Rest | 9 miles easy | Rest | 6 miles easy | 35 |
Week 10 | 17 miles easy | Rest | 10 minutes easy / 25 minutes tempo / 10 minutes easy | Rest | 9 miles easy | Rest | 7 miles easy | 38 |
Week 11 | 18 miles easy | Rest | 10 minutes easy / 25 minutes fartlek / 10 minutes easy | Rest | 10 miles easy | Rest | 7 miles easy | 40 |
Week 12 | 19 miles easy | Rest | 10 minutes easy / 10 x 1 minute with 1 minute recovery between / 10 minutes easy | Rest | 10 miles easy | Rest | 7 miles easy | 40 |
Week 13 | 20 miles easy | Rest | 10 minutes easy / 30 minutes tempo / 10 minutes easy | Rest | 10 miles easy | Rest | 7 miles easy | 43 |
Week 14 | 20 miles easy | Rest | 10 minutes easy / 15 minutes fartlek / 10 minutes easy | Rest | 7 miles easy | Rest | 5 miles easy | 36 |
Week 15 | 10 miles easy | Rest | 10 minutes easy / 6 x 1 minute with 1 minute recovery between / 10 minutes easy | Rest | 6 miles easy | Rest | 4 miles easy | 23 |