Wk | Mon | Tues | Wed | Thurs | Fri | Sat | Sun | kms |
Mode | Run | X train | Run | X train/rest | Run | Run | Rest Day | |
Intensity | Easy Effort | Moderate Effort | Moderate Effort | Moderate Effort | Easy Effort | Moderate Effort | ||
Heart Rate | 65-75% | 70-75% | 75-80% | 70-75% | 65-70% | 70-75% | ||
1 | 5km | 30-45 min | 6km | 30-45 min | 4km | 8km | Rest | 19km |
2 | 5km | 30-45 min | 6km | 30-45 min | 4km | 9km | Rest | 24km |
3 | 6km | 30-45 min | 6km | 30-45 min | 4km | 11km | Rest | 27km |
4 | 7km | 30-45 min | 7km | 30-45 min | 4km | 9km | Rest | 25km |
5 | 7km | 30-45 min | 7km | 30-45 min | 4km | 13km | Rest | 31km |
6 | 8km | 30-45 min | 7km | 30-45 min | 4km | 14km | Rest | 33km |
7 | 8km | 30-45 min | 8km | 30-45 min | 4km | 9km | Rest | 29km |
8 | 8km | 30-45 min | 8km | 30-45 min | 5km | 16km | Rest | 37km |
9 | 8km | 30-45 min | 8km | 30-45 min | 5km | 20km | Rest | 41km |
10 | 6km | 30-45 min | 8km | 30-45 min | 4km | 11km | Rest | 29km |
11 | 9km | 30-45 min | 8km | 30-45 min | 5km | 22km | Rest | 44km |
12 | 9km | 30-45 min | 8km | 30-45 min | 4km | 13km | Rest | 32km |
13 | 9km | 30-45 min | 8km | 30-45 min | 5km | 25km | Rest | 47km |
14 | 7km | 30-45 min | 8km | 30-45 min | 5km | 13km | Rest | 33km |
15 | 9km | 30-45 min | 8km | 30-45 min | 5km | 29km | Rest | 51km |
16 | 7km | 30-45 min | 8km | 30-45 min | 4km | 16km | Rest | 35km |
17 | 9km | 30-45 min | 8km | 30-45 min | 5km | 32km | Rest | 54km |
18 | 7km | 40 min | 8km | 40 min | 5km | 16km | Rest | 36km |
19 | 7km | 30 min | 8km | 30 min | 4km | 11km | Rest | 30km |
20 | 6km | Rest | 5km | Rest | 4km | Rest | Race! | 15km |