Mon - am - 30 easy pm - 45 steady

Tue - am 35 easy pm -  6x400m (58,59,60,61,60,61) 8x300m (45s)

Wed - 65mins steady + circuits + swimming

Thurs - am 45mins easy pm - 8x300m (40,40,40,39,40,41,41,41)

Fri - am 30mins easy pm 30mins easy

Sat - am 6mins tempo, 3mins 5k pace x4 in woods pm - rest

Sun - pm 90mins easy