Monday

Am 46mins steady

Pm weights & core

Pm 45mins easy

Tuesday

Am 3x1200, 5x400, 3x400

Pm 40mins easy

Wednesday

Am 80mins steady

Thursday

Am Wind up tempo

Pm Circuits & drills

Pm 38mins easy

Friday

Am 45mins easy

Saturday

Am 14x90 second hills

Pm 45mins easy

Sunday

Am 1 hour 40 steady