ULTRA MARATHON (60 MILES / 100 KMS)
| Week | Monday | Tuesday | Wenesday | Thursday | Friday | Saturday | Sunday |
| 24 | Active Break | 7 Kms | 11 Kms | 7 Kms | Break | 11 kms race pace | 22 kms |
| 23 | Active Break | 7 Kms | 11 Kms | 7 Kms | Break | 11 kms race pace | 24 Kms |
| 22 | Active Break | 7 Kms | 8 Kms | 7 Kms | Break | 11 kms race pace | 18 Kms |
| 21 | Active Break | 7 Kms | 13 kms | 7 Kms | Break | 13 Kms race pace | 27 Kms |
| 20 | Active Break | 8 Kms | 13 Kms | 8 Kms | Break | 13 Kms race pace | 29 Kms |
| 19 | Active Break | 8 kms | 8 Kms | 8 Kms | Break | 13 Kms race pace | 20 Kms |
| 18 | Break | 10 Kms | 3 x 1.6 kms | 10 kms | Break | 10 kms race pace | 32 Kms |
| 17 | Break | 8 Kms | 3 x 1.6 kms | 10 kms | Break | 11 kms race pace | 36 Kms |
| 16 | Break | 11 Kms | 3 x 1.6 Kms | 10 Kms | Break | 11 kms race pace | 38 Kms |
| 15 | Break | 11 Kms | 4 x 1.6 kms | 10 kms | Break | 11 kms race pace | 40 Kms |
| 14 | Break | 11 Kms | 4 x 1.6 kms | 10 kms | Break | 11 kms race pace | 41 Kms |
| 13 | Break | 13 kms | 5 x 1.6 kms | 10 kms | Break | 11 kms race pace | 32 Kms |
| 12 | Break | Break | 4 x 1.6 kms | 10 kms | Break | 3 hours | 3-4 hours |
| 11 | Break | 13 kms | 4 x 1.6 kms | 10 kms | Break | 3 hours | 3-4 hours |
| 10 | Break | 13 kms | 4 x 1.6 kms | 10 kms | Break | 2 hours | 1 hour |
| 9 | Break | 13 kms | 4 x 1.6 kms | 10 kms | Break | 3 hours | 3-4 hours |
| 8 | Break | 13 kms | 4 x 1.6 kms | 10 kms | Break | 3 hours | 3-4 hours |
| 7 | Break | 13 kms | 4 x 1.6 kms | 10 kms | Break | 4-5 hours | 3-4 hours |
| 6 | Break | 13 kms | 4 x 1.6 kms | 10 kms | Break | 4-5 hours | 3-4 hours |
| 5 | Break | 13 kms | 4 x 1.6 kms | 10 kms | Break | 10k | 1:30 hours |
| 4 | Break | 13 kms | 3 x 1.6 kms | 10 kms | Break | 2 hours | 2 hours |
| 3 | Break | 13 kms | 3 x 1.6 kms | 10 kms | Break | 1 hour | 1 hour |
| 2 | Break | 10 kms | 9 kms race pace | 5 kms | Break | 7 kms | Break |
| 1 | Break | 5 kms | 5 kms | 5 kms | Break | Break | Ultra Maratón |
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