| TEMPO/SHARPENING PHASES 5K-10K |
| MON | TUES | WED | THURS | FRI | SAT | SUN | MILES |
| 4-6 | 5-8 incl. 2.5M tempo run | 4-7 | 3-6 | 4-7 incl. 5 x 800m @ 5K pace | 3-6 or off | 7-10 | 30-50 |
| 5-7 | 5-8 incl. 3M tempo run | 5-8 | 4-7 | 4-7 incl. 5 x 1000m@ 5K pace | 4-7 or off | 8-11 | 35-55 |
| 6-8 | 5-8 incl. 3.5M tempo run | 6-9 | 5-8 | 4-7 incl. 4 x 1200m @ 5K pace | 5-8 or off | 9-12 | 40-60 |
| 4-6 | 5-8 incl. 4M tempo run | 4-7 | 3-6 | 4-7 incl. 3 x 1600m @ 5K pace | 3-6 or off | 7-10 | 30-50 |
| 6-8 | 5-8 incl. 2M @ 5K pace or 4M @ 10K pace | 6-9 | 5-8 | 4-7 | 5-8 or off | 9-12 incl. 5K or 8K race | 40-60 |
| 4-6 | 5-8 incl. 4M tempo run | 4-7 | 4-6 | 4-7 incl. 10 x 400m @ 5K pace | 3-6 or off | 7-10 | 30-50 |
| 3-6 | 4-7 incl. 2 x 1.5M @ 5K pace or 2 x 2M @ 10K pace, 5 min rest | off | 4-7 | 4-7 incl. 4 x 800m @5K pace | 5-8 or off | 7-10 | 20-40 |
| off | 6 x 800m @ goal race pace | 3-6 | 3-6 or off | 3-6 incl. 6 striders | 3-4 | GOAL RACE | 20-30 |
| TEMPO/SHARPENING PHASES 15K-10M |
| MON | TUES | WED | THURS | FRI | SAT | SUN | MILES |
| 6-8 | 5-8 incl. 3M tempo run | 6-9 | 5-8 | 5-7 incl. 6 x 1000m @ 5K pace | 5-8 or off | 9-12 | 35-55 |
| 4-6 | 5-8 incl. 4M tempo run | 4-7 | 3-6 | 5-7 incl. 5 x 1200m @ 5K pace | 3-6 or off | 7-10 | 45-65 |
| 5-7 | 5-8 incl. 5M tempo run | 5-8 | 4-7 | 6-8 incl. 4 x 1600m @ 5K-10K pace | 4-7 or off | 8-11 | 40-60 |
| 7-9 | 5-8 incl. 6M tempo run | 7-10 | 6-9 | 6-8 incl. 3 x 2400m @ 10K pace | 6-9 or off | 10-13 | 50-70 |
| 6-8 | 7-10 incl. 6M @ 10M race pace | 6-9 | 5-8 | 4-7 | 5-8 or off | 9-12 incl. 10K or 12K race | 45-65 |
| 5-7 | 7-9 incl. 5M tempo run | 5-8 | 4-7 | 6-8 incl. 8 x 800m @ 10K pace | 4-7 or off | 8-11 | 40-60 |
| 4-6 | 7-10 incl. 2 x 6K @ 10M race pace | 4-7 | 3-6 | 4-7 incl. 4 x 1600m @ 5K-10K pace | 3-6 or off | 7-10 | 30-50 |
| off | 6 x 1200m @ goal race pace | 4-7 | 3-6 or off | 3-6 incl. 6 striders | 3-4 | GOAL RACE | 30-40 |
| TEMPO/SHARPENING PHASES 20K-HALF MARATHON |
| MON | TUES | WED | THURS | FRI | SAT | SUN | MILES |
| 5-7 | 6-8 incl. 4M tempo run | 5-8 | 4-7 | 5-7 incl. 6 x 1000m @ 5K pace | 4-7 or off | 8-11 | 35-55 |
| 7-9 | 7-9 incl. 5M tempo run | 7-10 | 6-9 | 5-7 incl. 5 x 1200m @ 5K pace | 6-9 or off | 10-13 | 45-65 |
| 6-8 | 7-9 incl. 6M tempo run | 6-9 | 5-8 | 7-9 incl. 5 x 1600m @ 10K pace | 5-8 or off | 9-12 | 40-60 |
| 8-10 | 8-10 incl. 6M tempo run | 8-11 | 7-10 | 8-10 incl. 3 x 3200m @ 10K pace | 7-10 or off | 11-14 | 50-70 |
| 7-9 | 8-11 incl. 12K @ half-marathon pace | 7-10 | 6-9 | 4-7 | 6-9 or off | 10-13 incl. 15K or 10M race | 45-65 |
| 6-8 | 7-9 incl. 5M tempo run | 6-9 | 5-8 | 7-9 incl. 8 x 1000m @ 10K pace | 5-8 or off | 9-12 | 40-60 |
| 4-6 | 9-12 incl. 2 x 4M @ 10M race pace | 4-7 | 3-6 | 7-9 incl. 6 x 1600m @ 10K pace | 3-6 or off | 7-10 | 30-50 |
| off | 6 x 1200m @ goal race pace | 4-7 | 3-6 or off | 4-7 incl. 6 striders | 3-4 | GOAL RACE | 30-40 |