18th-24th January 2010
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
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