Monday

Am 40mins easy

Tuesday

Am 4x800, 4x400, 4x200 off 90seconds and 3minutes

Wednesday

Am 60mins easy

Thursday

Am 3x 8minutes tempo off 2minutes

Pm 30mins easy

Friday

Am 40mins steady

Saturday

Am 3x400 off 30 seconds, 2x400 off 1mintue, 1x400 with 5minutes after 1st set and 10minutes after 2nd set

Pm 35mins easy

Sunday

Am 60mins easy