Day 1
Easy
3 mi
Day 2
Hills
3 reps
Day 3
Easy
3 mi
Day 4
Tempo
30 mins
Day 5
Rest
Day 6
Race Pace
5 mi
Day 7
Long Run
10 mi
Day 8
Easy
3 mi
Day 9
Tempo
30 mins
Day 10
Easy
3 mi
Day 11
Race Pace
3 mi
Day 12
Rest
Day 13
Easy
5 mi
Day 14
Long Run
11 mi
Day 15
Easy
3 mi
Day 16
Intervals
4 x 800m
Day 17
Easy
3 mi
Day 18
Tempo
30 mins
Day 19
Rest
Day 20
Race Pace
6 mi
Day 21
Long Run
8 mi
Day 22
Easy
3 mi
Day 23
Hills
4 reps
Day 24
Easy
3 mi
Day 25
Tempo
35 mins
Day 26
Rest
Day 27
Race Pace
6 mi
Day 28
Long Run
13 mi
Day 29
Easy
3 mi
Day 30
Tempo
35 mins
Day 31
Easy
3 mi
Day 32
Race Pace
3 mi
Day 33
Rest
Day 34
Easy
7 mi
Day 35
Long Run
14 mi
Day 36
Easy
3 mi
Day 37
Intervals
5 x 800m
Day 38
Easy
3 mi
Day 39
Tempo
35 mins
Day 40
Rest
Day 41
Race Pace
7 mi
Day 42
Long Run
10 mi
Day 43
Easy
3 mi
Day 44
Hills
5 reps
Day 45
Easy
4 mi
Day 46
Tempo
40 mins
Day 47
Rest
Day 48
Race Pace
8 mi
Day 49
Long Run
16 mi
Day 50
Easy
3 mi
Day 51
Tempo
40 mins
Day 52
Easy
4 mi
Day 53
Race Pace
3 mi
Day 54
Rest
Day 55
Easy
8 mi
Day 56
Long Run
17 mi
Day 57
Easy
4 mi
Day 58
Intervals
6 x 800m
Day 59
Easy
4 mi
Day 60
Tempo
40 mins
Day 61
Rest
Day 62
Rest
Day 63
Race
Half Marathon
Day 64
Easy
3 mi
Day 65
Hills
6 reps
Day 66
Easy
4 mi
Day 67
Tempo
45 mins
Day 68
Rest
Day 69
Race Pace
9 mi
Day 70
Long Run
19 mi
Day 71
Easy
4 mi
Day 72
Tempo
45 mins
Day 73
Easy
5 mi
Day 74
Race Pace
4 mi
Day 75
Rest
Day 76
Easy
10 mi
Day 77
Long Run
20 mi
Day 78
Easy
4 mi
Day 79
Intervals
7 x 800m
Day 80
Easy
5 mi
Day 81
Tempo
45 mins
Day 82
Rest
Day 83
Race Pace
6 mi
Day 84
Long Run
12 mi
Day 85
Easy
4 mi
Day 86
Hills
7 reps
Day 87
Easy
5 mi
Day 88
Tempo
50 mins
Day 89
Rest
Day 90
Race Pace
10 mi
Day 91
Long Run
20 mi
Day 92
Easy
5 mi
Day 93
Tempo
45 mins
Day 94
Easy
5 mi
Day 95
Race Pace
5 mi
Day 96
Rest
Day 97
Easy
6 mi
Day 98
Long Run
12 mi
Day 99
Easy
5 mi
Day 100
Intervals
8 x 800m
Day 101
Easy
5 mi
Day 102
Tempo
40 mins
Day 103
Rest
Day 104
Race Pace
10 mi
Day 105
Long Run
20 mi
Day 106
Easy
5 mi
Day 107
Hills
6 reps
Day 108
Easy
5 mi
Day 109
Tempo
30 mins
Day 110
Rest
Day 111
Race Pace
4 mi
Day 112
Long Run
12 mi
Day 113
Easy
4 mi
Day 114
Tempo
30 mins
Day 115
Easy
4 mi
Day 116
Race Pace
4 mi
Day 117
Rest
Day 118
Easy
4 mi
Day 119
Long Run
8 mi
Day 120
Easy
3 mi
Day 121
Intervals
4 x 400m
Day 122
Rest
Day 123
Rest
Day 124
Rest
Day 125
Easy
2 mi
Day 126
Race
Marathon