Monday: 30 minutes

Tuesday: am - 30 minutes

              pm - Weights

Wednesday: OFF

Thursday: am - 30 minutes

               pm - Weights

Friday: 30 minutes strides

Saturday: am -  40 minutes

              pm - 4 by 600 (Accelerations) 5 mins rec and 1 by 3000m in 9.14 afterwards

                      300 in 47 finish in 1.29

                      200 in 32 finish in 1.28

                      400 in 68 finish in 1.34

                      600 in 1.25

Sunday: 15 miles