Monday

Am 45mins easy followed by hurdle drills & foot drills

Pm 46mins steady then circuits

Tuesday

Am 5x5mins off 1min on the grass

Pm 37mins shuffle jog

Wednesday

Am 75mins easy

Pm Massage on calfs and feet

Thursday

Am 37mins easy

Pm 60mins with 4mile tempo after 3miles at 169bpm average

Friday

Rest

Saturday

Am UKA Training day: 6mins, 3x3mins, 5x1min, 6mins all off 90 recovery

Pm 30mins shuffle jog

Sunday

Am 1 Hour 30 steady