Mon am-35min steady pm-core & light circuit + 30mins

Tue am-30min easy pm-Track 2x(400(60s)400(60s)300(45s)300(45s)100) 10 mins btwn sets

Wed am-35min steady pm-weights

Thur am-30min easy pm-Track 200m(30s)400m(60s)200m 12mins 2x200m(45s)

Fri-Rest

Sat am-25min easy

Sun- Race (see report)