Monday

Am 15mins easy, hurdle drills & foot drills

Pm circuits

Tuesday

Am rest

Pm 20x70seconds off 60seconds on the track

Wednesday

Am 70mins easy

Pm weights. massage

Thursday

Am 45mins of progressive tempo

Pm rest

Friday

Am 42mins steady

Pm 40mins easy

Saturday

Am 2,4,6,8,6,4,2mins off 2mins on grass

Pm 35mins easy aqua jog

Sunday

Am 90mins easy