Monday

Am 28mins steady

Pm 30mins steady

Tuesday

Am 4mins 3mins 2mins 1min x 3 off 1min/3min

Pm Fly to USA

Wednesday 

Am 45mins easy

Pm rest

Thursday

Am 20mins steady then 3miles tempo

Pm rest

Friday

Am 48mins

Pm rest

Saturday

Am 10x400m hills off jog back

Pm rest

Sunday

rest - 10" of snow over night in New York