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| Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 1 | Rest | 3 m run | 2 m run or cross | 3 m run | Rest | 30 min cross | 4 m run |
| 2 | Rest | 3 m run | 2 m run or cross | 3 m run | Rest | 30 min cross | 4 m run |
| 3 | Rest | 3.5 m run | 2 m run or cross | 3.5 m run | Rest | 40 min cross | 5 m run |
| 4 | Rest | 3.5 m run | 2 m run or cross | 3.5 m run | Rest | 40 min cross | 5 m run |
| 5 | Rest | 4 m run | 2 m run or cross | 4 m run | Rest | 40 min cross | 6 m run |
| 6 | Rest | 4 m run | 2 m run or cross | 4 m run | Rest or easy run | Rest | 5-K Race |
| 7 | Rest | 4.5 m run | 3 m run or cross | 4.5 m run | Rest | 50 min cross | 7 m run |
| 8 | Rest | 4.5 m run | 3 m run or cross | 4.5 m run | Rest | 50 min cross | 8 m run |
| 9 | Rest | 5 m run | 3 m run or cross | 5 m run | Rest or easy run | Rest | 10-K Race |
| 10 | Rest | 5 m run | 3 m run or cross | 5 m run | Rest | 60 min cross | 9 m run |
| 11 | Rest | 5 m run | 3 m run or cross | 5 m run | Rest | 60 min cross | 10 m run |
| 12 | Rest | 4 m run | 3 m run or cross | 2 m run | Rest | Rest | Half Marathon |
Wednesday