WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

1 Distance run: Weighted Leg Weighted Threshold Ful body Long run at
(15 – 21 Jan) 5 km at an workout Upper Body workout: workout an easy pace:
easy pace workout Warm up and 6 km
cool down (2
km),
2 x 5 minutes
at tempo pace
with 90-
second jog in
between
2 Distance run: Weighted Leg Weighted Threshold Ful body Long run at
(22- 28 Jan) 5 km at an workout Upper Body workout: workout an easy pace:
easy pace workout Warm up and 8 km
cool down (2
km),
3 x 5 minutes
at tempo pace
with 90-
second jog in
between
3 Distance run: Weighted Leg Weighted Threshold Ful body Long run at
(29 Jan – 4 5 km at an workout Upper Body workout: workout an easy pace:
Feb) easy pace workout Warm up and 10 km
cool down (2
km),
3 x 7 minutes
at tempo pace
 with 90-
second jog in
between
4 Distance run: Weighted Leg Weighted Threshold Ful body Long run at
(5 – 11 Feb) 7 km at an workout Upper Body workout: workout an easy pace:
easy pace workout Warm up and 12 km
cool down (2
km), 2 x 10
minutes at
tempo pace
with 90-
second jog in
between
5 Distance run: Weighted Leg Weighted Tempo Run: Ful body Long run at
(12 – 18 Feb) 7 km at an workout Upper Body Warm up and workout an easy pace:
easy pace workout cool down 14 km
(2km), 20
minutes at
tempo pace
6 Distance run: Weighted Leg Weighted Tempo Run: Full body Long run at
(19 – 25 Feb) 8 km at an workout Upper Body Warm up and workout an easy pace:
easy pace workout cool down 10 km
(2km), 25
minutes at
tempo pace

Distance run: Weighted Long run at

8 km at an Weighted Leg Upper Body an easy pace:
 7 easy pace workout workout Tempo Run: Full body 16 km
(26 Feb – 3 Warm up and workout
Mar) cool down
(2km), 25
minutes at
tempo pace
8 Distance run: Weighted Leg Weighted Tempo Run: Ful body Long run at
(4 – 10 Mar) 10 km at an workout Upper Body Warm up and workout an easy pace:
easy pace workout cool down 18 km
(2km), 30
minutes at
tempo pace
9 Distance run: Weighted Leg Weighted Tempo Run: Ful body Long run at
(11 - 17 Mar) 11 km at an workout Upper Body Warm up and workout an easy pace:
easy pace workout cool down 15 km
(2km), 30
minutes at
tempo pace
10 Distance run: Weighted Leg Weighted Threshold Ful body Long run at
(18 - 24 Mar) 11 km at an workout Upper Body workout: workout an easy pace:
easy pace workout Warm up and 11 km
cool down (2
km), 2 x 10
minutes at
tempo pace
with 90-
second jog in
between
 11 Easy 5 km Full Body Easy Run: 20 RACE DAY
(25 - 31 Mar) workout minutes