Monday 

Easy run 60 minutes 

Easy run 30 minutes

Tuesday

Warm up 30 minutes

 1000m + 800+600+400+200 +200+400+600+800+1000, 200m recovery       

Easy run 30 minutes+ 12 strides

Wednesday

Easy run 60 minutes 

Thursday

Warm up 30 minutes +12x200 recovery 30 second

Easy run 30 minutes + 12 strides

Friday

Easy run 45 minutes 

Saturday

Race

Sunday

Easy run 70 minutes