Monday

a.m. 40 minutes easy

p.m. 40 minutes easy        

Tuesday

a.m. 4 minutes at 5.30 / 5.15 / 5.00 minute mile pace with 4 minute jog recovery X 3

p.m. 40 minutes easy

Wednesday

a.m. 60 minutes easy

p.m. 30 minutes easy  

Thursday

a.m. (Hills) 3 x 30 secs (80% effort) / 1 x 3 minutes with a jog back recovery X 3

p.m.  40 minutes easy

Friday

a.m. 40 minutes easy

p.m. 35 minutes easy  

Saturday

a.m.  2 miles Tempo / 5 x 400m / 6 x 300m / 8 x 200m / all off 30 secs rec with 4 mins between sets / 2 miles Tempo to finish.

p.m. 30 minutes easy

Sunday

a.m. 90 minutes easy