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 weeks hours								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 weeks hours								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 weeks hours								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 weeks hours								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 weeks hours								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 weeks hours								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 weeks hours								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 weeks hours								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 weeks hours								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 weeks hours								4h 10min