Mon am-rest pm-30 min easy

Tue am-rest pm-track 2x5x300m (jog 100m rec/12mins)

Wed am-30 min steady pm-weights

Thur am-rest pm-Track 2x2x400m (3 mins rec/15mins)

Fri rest

Sat am-30min steady pm-25min easy

Sun am-Track 2x3x150m (jog back rec/12mins) pm rest