Monday: am - 10 miles

             pm - Weights and plyometrics

Tuesday: am - 6 miles

              pm - Session 800 in 2.01 (30 seconds recovery) 600 in 1.30

                                  600 in 1.30 (30 seconds recovery) 400 in 61

                                  45 seconds (30 seconds recovery) 30 seconds

Wednesday: 12 miles

Thursday: am - 6 miles

               pm - 8 by 400 in 60/61 8 by 300 in 44/45 6 by 200 in 28/29 off 45 seconds to 1 minute

Friday: 8 - 9 miles

Saturday: 9 miles

Sunday: am - 5 miles

             pm - 5 by 3 minutes off 90 seconds