Week.   Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total 
1 miles 5 5 6 6 10 32
2 miles 5 5 6 6 10 32
3 miles 5 5 6 6 10 32
4 miles 5 5 6 6 10 32
5 miles 7 5 6 5 6.2 29.2
6 miles 5 5 6 8 12 36
7 miles 7 5 6 5 12 35
8 miles 5 5 6 8 15 39
9 miles 7 5 6 5 6.2 29.2
10 miles 5 5 8 8 15 41
11 miles 8 5 8 8 15 44
12 miles 8 5 8 5 10 36
13 miles 5 5 8 8 15 41
14 miles 8 5 8 6 15 42
15 miles 5 8 12 25
16 miles 5 3 13.1 21.1

Easy This means a relaxed pace
at which you can talk at.
Track Organised Track Sessions
(If no track available then a session of at least 8 x 1 minute
intervals with 1 minute recovery)
Tempo This is a 20 minute effort
within a longer run, allowing at least 10 mins warm up and warm down.
Race A race over the stated
distance (where possible, if no race available then a ‘Tempo’ run).
Last
Run
3 miles at a brisk pace (not flat out, but quicker than
race pace )