Monday - am: 6 miles

              pm: 10 miles

Tuesday - 2K in 5.45 5 by 800 in 2.14 - 2.15 5 by 400 63 - 64

Wednesday - 12 miles

Thursday - 6 miles + 10 by 150m

Friday - am: 9 miles

            pm: 12 miles middle 4 miles in 22 minutes

Saturday - am: 4 miles

                pm: 3 by 1k in 2.50 2 mins recovery 5 by 400 in 62 off 60 seconds 1 by 800 in 2.04

Sunday - am: 14 miles

              pm: 4 miles Circuits