Monday

AM: 30 easy

PM: 1hr 5min steady run

Tuesday

PM: 1hr 10 run steady

Wednesday

AM: 30 easy

PM: 1hr 5min steady run

Thursday

PM: warmup 25mins 4, 3 2 1 recovery 90secs then same again then 4 x 30secs quick

warmdown

Friday

PM: 1hr 10min steady run, spinning

Saturday

AM: session tempo run 35mins

PM: 35 mins easy run

Sunday

AM: 1hr 45min easy