| Week | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 |
| Sessions per week | 3 | 5 | 3 | 4 | 4 | 4 | 4 | 3 | 3 | 1 |
| Duration(mins) | - | 36 | 26 | 35 | 25 | - | - | - | 24 | 23 |
| Distance(miles) | 3 | 4 | 3 | 4 | 3 | 4 | 4 | 5 | 3 | 3 |
| and also | ||||||||||
| Sessions per week | 2 | - | 2 | 1 | 2 | 1 | 1 | 2 | 2 | 4 |
| Duration(mins) | - | - | 54 | - | 45 | - | - | - | 72 | 44 |
| Distance(miles) | 4 | - | 6 | 8 | 5 | 10 | 8 | 8 | 8 | 5 |