| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |

Week 1 | Rest | 2M warm-up, then 8 x 400m or 75 secs, with 400m or 2-3 min recoveries, then 2M cool-down | 4-7M slow | 30-35 mins light fartlek | Rest | 2M easy, then 3 x 1M or 6 mins at 80-85%, with 800m or 3-4 min recoveries, then 2M easy | 5M easy |

Week 2 | Rest | 2M warm-up, then 6 x 600m or 2mins, with 400m or 2-min recoveries, then 2M cool-down | 4-7M slow | 30-40 mins steady, inc hills | Rest | 2M easy, then 3 x 2000m or 7-8 mins at 80-85%, with 1000m or 4-min recoveries, then 2M easy | 6M easy |

Week 3 | Rest | 2M warm-up, then 5 x 800m or 3 mins, with 1000m or 5-min recoveries, then 2M cool-down | 4-8M slow | 30-40 mins fartlek | Rest | Warm up, then 15-20 mins at 70%, then 15-20 mins at 85%-90%, then cool down | 7M easy |

Week 4 | Rest | 2M easy, then 3 sets of 3 x 500m or 90-100 secs, with 300m or 2-min recoveries and 800m or 6 mins between sets, then 2M cool-down | 4-7M slow | 20 mins tempo run | Rest | Warm up, then 4 x 1M or 6-8 mins, with 1200m or 4-min recoveries, then cool down | 8M easy |

Week 5 | Rest | 2-2.5M warm-up, then 10-12 x 400m or 80-90 secs, with 400m or 2-3 min recoveries, then 2.5M cool-down | Rest OR slow run | 40-45 mins, inc hills | Rest | Pyramid session: 1K, 2K, 3K at slower than 10K pace, with half-length recoveries. Feel in control of the session and use good terrain | 9M easy |

Week 6 | Rest | 2-3M warm-up, then 3 sets of 3 x 600m or 3 mins, with 400m or 2-3 min recoveries and 1000m or 7 mins between sets, then 2-3M cool-down | 5-8M slow | 40-45 mins light fartlek | Rest | Warm up, then 5 x 1M or 6-8 mins, with 1000m or 4-min recoveries, then long, slow cool-down | 9-10M easy |

Week 7 | Rest | 2-3M warm-up, then 12-15 x 400m or 80 secs, with 400m or 2-3 min jog recoveries, then 2-3M cool-down | 4-5M slow OR rest | 20 mins tempo run | Rest | 6-9M gradual acceleration, with last 2-3M at 10K pace | 10+M easy |

Week 8 | Rest | 2M warm-up, then 3 x 1200m or 4 mins, with 400m or 2-3 min recoveries, then 2M cool-down | 4-7M slow | 30-40 mins easy | Rest | 3-5M easy, inc a few strides | RACE |