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

Tue am-30min easy pm-Track 3x500m(60s rec)12mins +5x300m (jog 100m rec)12mins +3x150m

Wed am-35min steady pm-weights

Thur am-30min easy pm-Track 2x4x200 40s 30s 20s rec/12mins + 2x 150m

Fri Rest

Sat am-30min easy pm-35min steady

Sun am-Track 2x3x200m jog 200m rec/5mins btwn sets pm-rest