Full Marathon |
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| Week beginning | Week | Mon | Tue | Wed | Thur | Fri | Sat | Sun | Total | |
| 7-Dec | 1 | 3 | 3 | 3 | rest | 6 | cross | 15 | ||
| 14-Dec | 2 | 3 | 3 | 3 | rest | 7 | cross | 16 | ||
| 21-Dec | 3 | 3 | 4 | 3 | rest | 5 | cross | 15 | ||
| 28-Dec | 4 | 3 | 4 | 3 | rest | 9 | cross | 19 | ||
| 4-Jan | 5 | Strength | 3 | 5 | 3 | rest | 10 | cross | 21 | |
| 11-Jan | 6 | work | 3 | 5 | 3 | rest | 7 | cross | 18 | |
| 18-Jan | 7 | or | 3 | 6 | 3 | rest | 12 | cross | 24 | |
| 25-Jan | 8 | light | 3 | 6 | 3 | rest | 13 | cross | 25 | |
| 1-Feb | 9 | stretching | 3 | 7 | 4 | rest | 10 | cross | 24 | |
| 8-Feb | 10 | on | 3 | 7 | 4 | rest | 15 | cross | 29 | |
| 15-Feb | 11 | Mondays | 4 | 8 | 4 | rest | 16 | cross | 32 | |
| 22-Feb | 12 | 4 | 8 | 5 | rest | 12 | cross | 29 | ||
| 1-Mar | 13 | 4 | 9 | 5 | rest | 18 | cross | 36 | ||
| 8-Mar | 14 | 5 | 9 | 5 | rest | 14 | cross | 33 | ||
| 15-Mar | 15 | 5 | 10 | 5 | rest | 20 | cross | 40 | ||
| 22-Mar | 16 | 5 | 8 | 4 | rest | 12 | cross | 29 | ||
| 29-Mar | 17 | 4 | 6 | 3 | rest | 8 | cross | 21 | ||
| 5-Apr | 18 | 3 | 4 | 2 | rest | rest | race | |||
Half Marathon |
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| Week beginning | Week | Mon | Tue | Wed | Thur | Fri | Sat | Sun | ||
| 18-Jan | 1 | 3 m run | 2 m run or cross | 3 m run | Rest | 4 m run | 30 min cross | |||
| 25-Jan | 2 | 3 m run | 2 m run or cross | 3 m run | Rest | 4 m run | 30 min cross | |||
| 1-Feb | 3 | Strength | 3.5 m run | 2 m run or cross | 3.5 m run | Rest | 5 m run | 40 min cross | ||
| 8-Feb | 4 | work | 3.5 m run | 2 m run or cross | 3.5 m run | Rest | 5 m run | 40 min cross | ||
| 15-Feb | 5 | or | 4 m run | 2 m run or cross | 4 m run | Rest | 6 m run | 40 min cross | ||
| 22-Feb | 6 | light | 4 m run | 2 m run or cross | 4 m run | Rest or easy run | rest | 5-K Race | ||
| 1-Mar | 7 | stretching | 4.5 m run | 3 m run or cross | 4.5 m run | Rest | 7 m run | 50 min cross | ||
| 8-Mar | 8 | on | 4.5 m run | 3 m run or cross | 4.5 m run | Rest | 8 m run | 50 min cross | ||
| 15-Mar | 9 | Mondays | 5 m run | 3 m run or cross | 5 m run | Rest or easy run | rest | 10-K Race | ||
| 22-Mar | 10 | 5 m run | 3 m run or cross | 5 m run | Rest | 9 m run | 60 min cross | |||
| 29-Mar | 11 | 5 m run | 3 m run or cross | 5 m run | Rest | 10 m run | 60 min cross | |||
| 5-Apr | 12 | 4 m run | 3 m run or cross | 2 m run | Rest | Half Marathon | ||||
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