Monday

a.m. 70 minutes easy 

Tuesday

a.m. 40 minutes easy

p.m. 8 x 800m

Wednesday

a.m. 70 minutes easy

Thursday

p.m. 20 mins easy / 4 x 1k, 3 mins rec 2 x 200m / 20 min easy

Friday

a.m 70 minutes easy

Saturday

a.m. 8 x long hills, jog back rec, 4 x 60m strides / 35 minutes easy

Sunday

a.m 80 minutes easy