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Week	Easy	Long		Fast
	(3-4 days)	km	miles	km	miles
1	30 min	13-16	8-10
2	30 min	8-10	5-6
3	30 min			5-10	3-6
4	30 min	16-19	10-12
5	30 min	10-11	6-7
6	30 min			5-10	3-6
7	30-45 min	19-22	12-14
8	30-45 min	11-13	7-8
9	30-45 min			5-10	3-6
10	30-45 min	22-25	14-16
11	30-45 min	13-15	8-9
12	30-45 min			5-10	3-6
13	30-60 min	25-30	16-19
14	30-60 min	15-18	9-11
15	30-60 min			5-10	3-6
16	30-60 min	29-35	18-22
17	30-60 min	15-18	9-11
18	30-60 min
19	30 min	Marathon