Monday: am - 5 miles

             pm - 6 by 300m in 38/39

Tuesday: am - 5 miles

              pm - weights and core

Wednesday: am - 5 miles easy

                   pm - 6 miles hard

Thursday: am - 5 miles

               pm - 3 sets of 300m in 45 (1min rec) 600m in 1.34/35 (2 mins rec) 400 in 57/58 (3mins rec)

Friday: 30 minutes

Saturday: 20 minutes

Sunday: 3000m European Team Champs 5th in 8.18