Monday - 10 miles 60 minutes

Tuesday - am: 30 minutes

               pm: 12 by 400m in 63/64 off 45 seconds

Wednesday - 10 miles in 60 minutes

Thursday - am: 30 minutes

                pm: 2 sets of 800, 600, 400 off 2 minutes

Friday - 10 miles

Saturday - 2 miles 7 by 150m sprints 2 miles

Sunday - Rest