| Week | Date | Miles | Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| 1 | 13-Sep | 12.75 | 2.25 easy | UB + elliptical | 2.25 easy | UB + elliptical | 2.25 easy | OFF | 10K |
| 2 | 20-Sep | 11 | UB + elliptical | 2.25 easy | UB + elliptical | 5 x 400 @ 5K pace | 2.25 easy | OFF | 4 long |
| 3 | 27-Sep | 12.25 | UB + elliptical | 3 tempo | UB + elliptical | 6 x 400 @ 5K pace | 2.25 easy | OFF | 4 long |
| 4 | 4-Oct | 13.25 | UB + elliptical | 3.5 tempo | UB + elliptical | 6 x 400 @ 5K pace | 2.25 easy | OFF | 4.5 long |
| 5 | 11-Oct | 14.5 | UB + elliptical | 3.5 tempo | UB + elliptical | 7 x 400 @ 5K pace | 3 easy | OFF | 4.5 long |
| 6 | 18-Oct | 15.5 | UB + elliptical | 4 tempo | UB + elliptical | 7 x 400 @ 5K pace | 3 easy | OFF | 5 long |
| 7 | 25-Oct | 16.5 | UB + elliptical | 4 tempo | UB + elliptical | 8 x 400 @ 5K pace | 3 easy | OFF | 5.5 long |
| 8 | 1-Nov | 12 | UB + elliptical | 3 easy | UB + elliptical | OFF | 3 easy | OFF | 10K |
