A School
| Day | KMs | Training Details |
| Mon | Rest | |
| Tues | 13 | 20mins easy, 10 x 200m hill sprints with slow recovery jog down between reps, 20mins easy |
| Wed | 10 | Easy at 4:45-5:15p/km |
| Thu | 14 | 20mins easy, 30mins at 4:10-4:20p/km, 20mins easy |
| Fri | 8 | Recovery run at 5:15-5:30p/km |
| Sat | 12 | Easy at 4:45-5:15p/km |
| Sun | 18-20 | Easy at 4:45-5:15p/km |
B School
| Day | KMs | Training Details |
| Mon | Rest | |
| Tues | 11 | 20mins easy, 7 x 200m hill sprints with slow recovery jog down between reps, 20mins easy |
| Wed | 9 | Easy at 5:30-6:15p/km |
| Thu | 11 | 20mins easy, 25mins at 4:30-4:40p/km, 20mins easy |
| Fri | 8 | Recovery run at 6:00-6:30p/km |
| Sat | 12 | Easy at 5:30-6:15p/km |
| Sun | 18-20 | Easy at 5:30-6:15p/km |
C School
| Day | KMs | Training Details |
| Mon | Rest | |
| Tues | 9 | Easy at 6:30-7:30p/km |
| Wed |