| 2018 Scotia 21k Base Race Plan |
| dates | On Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total KM |
| 15-Jan | | 6k VL | | Intervals 10 km total Approx. | | 6k VL | 12k VL | 34 |
| 22-Jan | | 6k VL | | Intervals 10 km total Approx. | | 6k VL | 14k VL | 36 |
| 29-Jan | | 8k VL | | Intervals 10 km total Approx. | | 6k VL | 12k LV including the last 4k VM | 36 |
| 05-Feb | | 8k VL | | Intervals 12 km total Approx. | | 6k VL | 14k VL | 40 |
| Feb-12 | | 8k VL | | Intervals 12 km total Approx. | | 6k VL | 14k VL including the last 6 k VM | 40 |
| 19-Feb | | 8k VL | | Intervals 12 km total Approx. | | 6k VL | 16k LV including the last 6k VM | 42 |
| 26-Feb | | 8k VL | | Intervals 12 km total Approx. | | 6k VL | 18k VL including the last 8 k VM | 44 |
| 05 March | | 8k VL | | Intervals 12 km total Approx. | | 8k VL | 16k VL | 44 |
| 12th of March | | 8k VL | | Intervals 14 km total Approx. | | 8k VL | 18k VL including the last 8 k VM | 48 |
| 19-Mar | | 10k VL | | Intervals 14 km total Approx. | | 8k VL | 20k LV including the last 10k VM | 52 |
| 26 March | | 10k VL | | Intervals 14 km total Approx. | | 8k VL | 22k VL | 54 |
| 02-April | | 40 'LV | | intervals | | 25 'LV | 2k VL + 10k V10 (St Laurent) | N / A |
| 09-April | | 8k VL | | Intervals 12 km total Approx. | | 8k VL | 12k VL | 40 |
| 16-apr | | 40 'LV | | intervals | | 25 'LV | 2k VL + 21k V21 (Scotia) | N / A |
| VL = (30 "at 1 'slower than the marathon pace VM = Marathon speed (15" slower per km than the 21km pace) |
