Week | Session 1 | Session 2 | Session 3 | Session 4 |
1 | 30 min run | 25 min run | 30 min run | |
2 | 40 min run | 30 min run | 50 min run | 30 min run |
3 | 10 km run | 5 km run | 8 km run | 5 km run |
4 | 12 km run | 6 km run | 8 km run | 6 km run |
5 | 15 km run | 6 km run | 10 km run | 6 km run |
6 | 18 km run | 6 km run | 10 km run | 6 km run |
7 | 12 km run | 10 km run | 6 km run | Rest |
8 | 21 kms |
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