Monday

a.m. 70 minutes easy + drills and strides       

Tuesday

a.m. 40 minutes easy

p.m.  6 x 150m (fast) 200m walk recovery

Wednesday

a.m. 40 minutes easy

Thursday

a.m. 40 minutes easy

Friday

a.m. 30 minutes easy

Saturday

a.m 20 minutes easy

p.m. Race

Sunday

a.m 50 minutes easy