Monday

a.m. 40 minutes steady / Static drills / daily mobility exercises 

Tuesday

a.m. 40 minutes easy

p.m. 4 x 1 mile reps off 1min30sec rec /  drills

Wednesday

a.m. 40 minutes easy

p.m. Rehab exercises /  drills

Thursday

p.m. 20 mins easy / 10 x 300m off 30sec rec / 20 min easy

Friday

a.m 40 minutes steady

Saturday

p.m. 40 minutes tempo with hills

Sunday

a.m 75 minutes easy