Monday

a.m. 40 minutes easy + drills and strides

p.m. 30 minutes easy        

Tuesday

a.m. 40 minutes easy

p.m.  4 x 400m / 4 x 300 / 4 x 200m 5 min rec between sets

Wednesday

a.m. 50 minutes easy + drills and strides

p.m. 30 minutes easy  

Thursday

a.m. 40 minutes easy

p.m. 8 x 700m (on grass) 2 minutes recovery

Friday

a.m. 50 minutes easy + drills and strides

Saturday

a.m. 20 x 200m with 1min jog recovery + 30 minutes easy run/cool down

Sunday

a.m.  60 minutes easy