Mon am-35min steady pm-circuits +30mins

Tue am-Fartlek 4x3mins(90s) 4x2mins (60s) 2x30s (60s) pm-30min easy

Wed am-35min steady pm-weights

Thur am-30min easy pm-Track 12x300m(jog 100m rec)

Fri-Rest

Sat am-Hills (long circuits) 3xfull circuit pm-30min easy

Sun am-55min steady