| Week | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
| Sessions per week | 3 | 4 | 4 | 4 | 3 | 4 | 3 | 4 | 3 | 3 |
| Duration(mins) | 18 | 18 | 24 | 23 | 17 | 22 | - | 22 | 17 | 21 |
| Distance(miles) | 2 | 2 | 2.5 | 2.5 | 2 | 2.5 | 2 | 2.5 | 2 | 2.5 |
| and also | ||||||||||
| Sessions per week | 2 | 1 | 1 | 1 | 2 | 1 | 2 | 1 | 2 | 1 |
| Duration(mins) | - | - | - | 40 | - | 50 | 45 | 60 | 36 | 65 |
| Distance(miles) | 3 | 4 | 4 | - | 4 | - | 5 | - | 4 | - |