Monday - AM: 45 mins

              PM: Drills

Tuesday - AM: 35 mins

               PM: WU 15mins

                     1 mile tempo followed by 4 times 3mins, 2mins, 1min (60 sec rec)

                     CD 15mins

Wednesday - 60 mins 

Thursday - AM: 30 mins

                PM: 4 miles tempo - 20.15 

                      4 times 30 seconds

Friday - OFF

Saturday - National Road Relays 17.28, 3rd Team

               1 hour easy after

Sunday -  AM: 2 hours (17.5 miles) Strides

              PM: Circuits