Monday

a.m. Steady 7 miles + Drills/strides           

Tuesday

a.m. 3 x 10 minutes 1min30sec rec

Wednesday

a.m. 10 miles steady + Drills/strides         

Thursday

p.m. 30 minutes Tempo

Friday

p.m. 10 miles steady + Drills/strides               

Saturday

Rest (travelling)

Sunday

a.m. City of Lincoln 10k (30.16)