| 10 week advanced Junior Female base training program | ||||||||
| Week 1 | Total hours by | |||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | dicipline | |
| Run am | 15min | 45min | 1h | |||||
| Easy | Bush Run | |||||||
| Run pm | 20min | 25min | 25min | 1h 10min | ||||
| Club | Rat Race | Club | ||||||
| Total week | 2h 10min | |||||||
| Week 2 | Total hours by | |||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | dicipline | |
| Run am | 15min | 50min | 1h 05min | |||||
| Rolling hills | Bush Run | |||||||
| Run pm | 25min | 25min | 30min | 1h 20min | ||||
| Club | Rat Race | Club | ||||||
| Total week | 2h 25min | |||||||
| Week 3 | Total hours by | |||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | dicipline | |
| Run am | 25min | 55min | 1h 25min | |||||
| Rolling hills | Bush Run | |||||||
| Run pm | 30min | 25min | 35min | 1h 30min | ||||
| Club | Rat Race | Club | ||||||
| Total week | 2h 55min | |||||||
| Week 4 | Total hours by | |||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | dicipline | |
| Run am | 15min | 45min | 1h | |||||
| Easy | Bush Run | |||||||
| Run pm | 20min | 25min | 25min | 1h 10min | ||||
| Club | Rat Race | Club | ||||||
| Total week | 2h 10min | |||||||
| Week 5 | Total hours by | |||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | dicipline | |
| Run am | 25min | 55min | 1h 25min | |||||
| Rolling hills | Bush Run | |||||||
| Run pm | 30min | 25min | 35min | 1h 30min | ||||
| Club | Rat Race | Club | ||||||
| Total week | 2h 55min | |||||||
| Week 6 | Total hours by | |||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | dicipline | |
| Run am | 35min | 1h | 20min | 1h 55min | ||||
| Rolling hills | Bush Run | Easy | ||||||
| Run pm | 30min | 30min | 40min | 1h 40min | ||||
| Club | Rat Race | Club | ||||||
| Total week | 3h 35min | |||||||
| Week 7 | Total hours by | |||||||
| Run am | 15min | 45min | 1h | |||||
| Easy | Bush Run | |||||||
| Run pm | 20min | 25min | 25min | 1h 10min | ||||
| Club | Rat Race | Club | ||||||
| Total week | 2h 10min | |||||||
| Week 8 | Total hours by | |||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | dicipline | |
| Run am | 30min | 1h | 20min | 1h 50min | ||||
| Rolling hills | Bush Run | Easy | ||||||
| Run pm | 30min | 30min | 40min | 1h 40min | ||||
| Club | Rat Race | Club | ||||||
| Total week | 3h 30min | |||||||
| Week 9 | Total hours by | |||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | dicipline | |
| Run am | 35min | 1h 10min | 20min | 2h 05min | ||||
| Rolling hills | Bush Run | Easy | ||||||
| Run pm | 30min | 30min | 45min | 1h 45min | ||||
| Club | Rat Race | Club | ||||||
| Total week | 3h 50min | |||||||
| Week 10 | Total hours by | |||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | dicipline | |
| Run am | 40min | 1h 15min | 25min | 2h 20min | ||||
| Rolling hills | Bush Run | Easy | ||||||
| Run pm | 30min | 30min | 50min | 1h 50min | ||||
| Club | Rat Race | Club | ||||||
| Total week | 4h 10min | |||||||