Mon am-30min easy pm-track 2x(400m(2mins rec)200m(1min rec)100m(1min rec)100m)12mins rec btwn sets

Tue am-rest pm-weights & 30 min steady

Wed am-track 3x(200m(jog100m)100m)6mins rec pm-rest

Thur am-rest pm-30min steady

Fri am-20min easy pm-rest

Sat am-15min jog pm-race

Sun-rest