Monday

Am 40 steady

Afternoon Weights and core

Pm 40 steady

Tuesday

Am 12x400 12x300

Pm 33 easy

Wednesday

Am 75 steady

Thursday

Am 60mins wind up

Pm circuits and core

Friday

Pm 28 easy

Saturday

Am 10min tempo, 3x1mile, 8mins back to backs, 10min tempo

pm 40 steady

Sunday

Am 90 easy