Monday

a.m. 50 minutes easy

p.m. 30 minutes easy        

Tuesday

a.m. 15 minutes at 5.30 mile pace / 8 x 200m (200m jog rec) / 10 miniutes at 5.30 mile pace

p.m. 40 minutes easy

Wednesday

a.m. 60 minutes easy

p.m. 30 minutes easy  

Thursday

a.m. (travelling)

p.m. 5 x 1k (2 min rec) + drills and strides

Friday

a.m. 40 minutes easy

p.m. 50 minutes easy  

Saturday

a.m. 40 minutes easy + drills and strides

p.m. 30 minutes easy

Sunday

p.m.  60 minutes easy + drills and strides