Monday

a.m. 60 minutes easy + drills and strides

p.m. 30 minutes steady      

Tuesday

a.m. 30 minutes easy

p.m.  3 x 1k off 2 min recovery

Wednesday

a.m. 50 minutes steady

Thursday

a.m. 35 minutes easy

p.m. 3 x 900m (grass) 2 minutes rec

Friday

a.m. 40 minutes easy

Saturday

a.m. 20 minutes easy

Sunday

p.m. Race + 15 miutes easy