Week	Date	Mon	Tue	Wed	Thur	Fri	Sat	Sun
1	13 Dec – 19 Dec	cross	cross	5 km run	rest	5 km run	5 km run	10 km
2	20 Dec – 26 Dec	rest	5 km run	5 km run	5 km run	rest	cross	11 km
3	27 Dec – 2 Jan	rest	5 km run	6.5 km run	5 km run	rest	cross	8 km
4	3 Jan – 9 Jan	cross	5 km run	6.5 km run	5 km run	cross	rest	14.5 km
5	10 Jan – 16 Jan	cross	5 km run	8 km run	5 km run	cross	rest	16 km
6	17 Jan – 23 Jan	cross	5 km run	8 km run	5 km run	cross	rest	11 km
7	24 Jan – 30 Jan	cross	5 km run	10 km run	5 km run	cross	rest	19 km
8	31 Jan – 6 Feb	cross	5 km run	10 km run	5 km run	cross	rest	21 km
9	7 Feb – 13 Feb	cross	5 km run	11 km run	6.5 km run	cross	rest	16 km
10	14 Feb – 20 Feb	cross	5 km run	11 km run	6.5 km run	cross	rest	24 km
11	21 Feb – 27 Feb	cross	6.5 km run	13 km run	6.5 km run	cross	rest	25.5 km
12	28 Feb – 6 Mar	cross	6.5 km run	13 km run	8 km run	cross	rest	19 km
13	7 Mar – 13 Mar	cross	6.5 km run	14.5 km run	8 km run	cross	rest	29 km
14	14 Mar – 20 Mar	cross	8 km run	14.5 km run	8 km run	cross	rest	22.5 km
15	21 Mar – 27 Mar	cross	8 km run	16 km run	8 km run	cross	rest	32 km
16	28 Mar – 3 Apr	cross	8 km run	13 km run	6.5 km run	cross	rest	19 km
17	4 Apr – 10 Apr	cross	6.5 km run	10 km run	5 km run	cross	rest	13 km
18	11 Apr – 17 Apr	cross	5 km run	6.5 km run	3 km run	rest	rest	race