| | WEEK 1 | 2-WEEK PREP PHASE |
| | MONDAY | 3-4 miles easy |
| | TUESDAY | 3-4 miles easy or 30 minutes cross training |
| | WEDNESDAY | Rest Day |
| | THURSDAY | 2 miles easy, 2 miles steady pace |
| | FRIDAY | Rest Day |
| | SATURDAY | 15-20 minutes warm up jog, 2 miles at half marathon pace, 10 minutes warm down jog |
| | SUNDAY | 6-8 miles easy |
| | | |
| | WEEK 2 | 2-WEEK PREP PHASE |
| | MONDAY | Rest Day or 30-40 minutes easy cross training |
| | TUESDAY | 2 miles easy, 3 miles steady pace |
| | WEDNESDAY | 3-5 miles easy |
| | THURSDAY | 1 mile easy, 3 miles steady pace, 4 x 30 seconds sprints with 1 minute rest, 5 minutes warm down |
| | FRIDAY | 3-4 miles easy or 30 minutes cross training |
| | SATURDAY | 15-20 minutes warm up jog, 3 miles at half marathon pace, 15-20 minutes warm down jog |
| | SUNDAY | 7-9 miles easy |
| | | |
| | WEEK 3 | 9-WEEK MAIN PHASE |
| | MONDAY | Rest Day or 30-40 minutes easy cross training |
| | TUESDAY | 15-20 minutes warm up jog, 6 x 1/2 mile at 10k pace with 3 minutes rest, 15-20 minutes warm down jog |
| | WEDNESDAY | 3-5 miles easy |
| | THURSDAY | 4-5 miles steady pace, 5 x 30 seconds sprints with 1 minute rest, 5 minutes warm down |
| | FRIDAY | 4-5 miles easy or 30-40 minutes cross training |
| | SATURDAY | 15-20 minutes warm up jog, 3 miles at half marathon pace, 15-20 minutes warm down jog |
| | SUNDAY | 7-9 miles easy |
| | | |
| | WEEK 4 | 9-WEEK MAIN PHASE |
| | MONDAY | Rest Day or 30-40 minutes easy cross training |
| | TUESDAY | 15-20 minutes warm up jog, 4 x 1/2 mile at 10k pace with 3minutes rest, 4 x 1/4 mile at 5k pace with 90 seconds rest, 15-20 minutes warm down jog |
| | WEDNESDAY | 3-5 miles easy |
| | THURSDAY | 4-5 miles steady pace, 6 x 30 seconds sprints with 1 minute rest, 5 minutes warm down |
| | FRIDAY | 4-5 miles easy or 30-40 minutes cross training |
| | SATURDAY | 15-20 minutes warm up jog, 4 miles at half marathon pace, 15-20 minutes warm down jog |
| | SUNDAY | 8-10 miles easy |
| | | |
| | WEEK 5 | 9-WEEK MAIN PHASE |
| | MONDAY | Rest Day or 30-40 minutes easy cross training |
| | TUESDAY | 15-20 minutes warm up jog, 4 x 1/2 mile at 10k pace with 3 minutes rest, 8 x 1/4 mile at 5k pace with 90 seconds rest, 15-20 minutes warm down jog |
| | WEDNESDAY | 4-6 miles easy |
| | THURSDAY | 5-6 miles steady pace, 8 x 30 seconds sprints with 1 minute rest, 5 minutes warm down |
| | FRIDAY | 4-6 miles easy or 30-40 minutes cross training |
| | SATURDAY | 15-20 minutes warm up jog, 2 miles at half marathon pace, 2minutes rest, 2 x 1/2mile at 10k pace with 2 minutes rest, 2 miles at half marathon pace, 15-20 minutes warm down jog |
| | SUNDAY | 8-10 miles easy |
| | | |
| | WEEK 6 | 9-WEEK MAIN PHASE |
| | MONDAY | Rest Day or 30-40 minutes easy cross training |
| | TUESDAY | 15-20 minutes warm up jog, 3 sets of (1 mile at 10k pace, 2 minutes rest, 1/2 mile at 5k pace), 3-4 minutes rest between sets, 15-20 minutes warm down jog |
| | WEDNESDAY | 4-6 miles easy |
| | THURSDAY | 5-6 miles steady pace, 8 x 30 seconds sprints with 1 minute rest, 5 minutes warm down |
| | FRIDAY | 4-6 miles easy or 30-40 minutes cross training |
| | SATURDAY | 15 minutes warm up jog, 4 miles at half marathon pace, 3-4 minutes rest, 1 mile at 10k pace, 15 minutes warm down jog |
| | SUNDAY | 9-11 miles easy |
| | | |
| | WEEK 7 | 9-WEEK MAIN PHASE |
| | MONDAY | Rest Day or 30-40 minutes easy cross training |
| | TUESDAY | 15-20 minutes warm up jog, 4 x 1/2 mile at 10k-5k pace with 3minutes rest, 8 x 1/4 mile at 5k pace with 90 seconds rest, 15-20 minutes warm down jog |
| | WEDNESDAY | 4-6 miles easy |
| | THURSDAY | 5-6 miles steady pace, 8 x 30 seconds sprints with 1 minute rest, 5 minutes warm down |
| | FRIDAY | 4-6 miles easy or 30-40 minutes cross training |
| | SATURDAY | 15-20 minutes warm up jog, 2 miles at half marathon pace, 2 minutes rest, 1 mile at 10k pace, 3 minutes rest, 2 miles at half marathon pace, 2 minutes rest, 1 mile at 10k pace, 3 minutes rest, 15-20 minutes warm down jog |
| | SUNDAY | 9-11 miles easy |
| | | |
| | WEEK 8 | 9-WEEK MAIN PHASE |
| | MONDAY | Rest Day or 30-40 minutes easy cross training |
| | TUESDAY | 15-20 minutes warm up jog, 3 sets of (1 mile at 10k pace, 2 minutes rest, 1/2 mile at 5k pace), 3-4 minutes rest between sets, 15-20 minutes warm down jog |
| | WEDNESDAY | 4-6 miles easy |
| | THURSDAY | 5-6 miles steady pace, 8 x 30 seconds sprints with 1 minute rest, 5 minutes warm down |
| | FRIDAY | 4-6 miles easy or 30-40 minutes cross training |
| | SATURDAY | 15 minutes warm up jog, 5 miles at half marathon pace, 3-4 minutes rest, 1 mile at 10k pace, 15 minutes warm down jog |
| | SUNDAY | 10-12 miles easy |
| | | |
| | WEEK 9 | 9-WEEK MAIN PHASE |
| | MONDAY | Rest Day or 30-40 minutes easy cross training |
| | TUESDAY | 15-20 minutes warm up jog, 6 x 1/2 mile at 5k pace with 3 minutes rest, 15-20 minutes warm down jog |
| | WEDNESDAY | 4-6 miles easy |
| | THURSDAY | 5-6 miles steady pace, 8 x 30 seconds sprints with 1 minute rest, 5 minutes warm down |
| | FRIDAY | 4-6 miles easy or 30-40 minutes cross training |
| | SATURDAY | 15-20 minutes warm up jog, 2 miles at half marathon pace, 2 minutes rest, 2 miles at half marathon pace, 3 minutes rest,
2 x 1 mile at 10k pace with 3 minutes rest, 15-20 minutes warm down jog |
| | SUNDAY | 10-12 miles easy |
| | | |
| | WEEK 10 | 9-WEEK MAIN PHASE |
| | MONDAY | Rest Day or 30-40 minutes easy cross training |
| | TUESDAY | 15-20 minutes warm up jog, 3 sets of (1 mile at 10k pace, 2 minutes rest, 1/2 mile at 5k pace), 3-4 minutes rest between sets, 15-20 minutes warm down jog |
| | WEDNESDAY | 4-6 miles easy |
| | THURSDAY | 5-6 miles steady pace, 8 x 30 seconds sprints with 1 minute rest, 5 minutes warm down |
| | FRIDAY | 4-6 miles easy or 30-40 minutes cross training |
| | SATURDAY | 15 minutes warm up jog, 5 miles at half marathon pace, 3-4 minutes rest, 1 mile at 10k pace, 15 minutes warm down jog |
| | SUNDAY | 10-12 miles easy |
| | | |
| | WEEK 11 | 9-WEEK MAIN PHASE |
| | MONDAY | Rest Day or 30-40 minutes easy cross training |
| | TUESDAY | 15-20 minutes warm up jog, 5 x 1k at 5k pace with 3 minutes rest, 15-20 minutes warm down jog |
| | WEDNESDAY | 4-6 miles easy |
| | THURSDAY | 5-6 miles steady pace, 6 x 30 seconds sprints with 1 minute rest, 5 minutes warm down |
| | FRIDAY | 4-6 miles easy or 30-40 minutes cross training |
| | SATURDAY | 15-20 minutes warm up jog, 2 miles at half marathon pace, 3 minutes rest, 2 miles at 10k pace, 4 minutes rest, 1 mile at 10k pace with 3 minutes rest, 15-20 minutes warm down jog |
| | SUNDAY | 7-9 miles easy |
| | | |
| | WEEK 12 | 1-WEEK TAPER PHASE |
| | MONDAY | Rest Day |
| | TUESDAY | 10 minutes warm up jog, 2 miles at half marathon pace, 3-4 minutes rest, 8 x 1/4 mile at 5k pace with 90 seconds rest, 15 minutes warm down jog |
| | WEDNESDAY | 4-6 miles easy |
| | THURSDAY | 4-5 miles easy, 4 x 30 seconds sprints with 1 minute rest, 5 minutes warm down |
| | FRIDAY | Rest Day or 3-5 miles easy |
| | SATURDAY | 2-3 miles easy |
| | SUNDAY | RACE DAY |
