Monday: am: 5 miles

             pm: 2 sets of 2 times 700m 1 minutre between 700's 8 minutes between sets

                    one 700 at 3k pace one 700 at 1500m pace

                    2 by 150m to finsih off

Tuesday: am: 8 miles

              pm: Weights and Core

Wednesday: am: 4 miles

                   pm: 5 by 300m in 39/40 off 3 minutes

Thursday: 6 miles back in England

Friday: 4 miles

Saturday: am: 20 minutes

               pm: BMC 1500m B 7th in 3.45.16

Sunday: 60 minutes