Monday

a.m. 40 minutes easy + drills and strides

p.m. 30 minutes easy        

Tuesday

a.m. 40 minutes easy

p.m.  10 x 400m / 2 sets of 400m with 5 minutes after sets and 2 minutes between reps

Wednesday

a.m. 50 minutes easy + drills and strides 

Thursday

a.m. 40 minutes easy

p.m. 20 minutes tempo

Friday

a.m. 40 minutes easy + drills and strides

Saturday

a.m. 20 minutes easy

p.m. Race

Sunday

p.m. Race + 20 miutes easy