A program that follows these weekly cumulative goals: Week 1: 10k -> 3 workouts ranging from 4-4.5k total Week 2: 20k -> 4 workouts ranging from 4.5-6.5k meters Week 3: 30k -> 5 workouts ranging from 5-7.5k meters Week 4: 40k -> 6 workouts ranging from 6-8.5k meters Total workout meters include the warm up and cool down. Feel free to do the workouts in a different order within the week to do what works for you.