Mon -  6easy + 6steady

Tues - 6easy + 7interval 4x200 / 8x300...27's / 49s (200's walk back, 300's 45sec recovery)

Wed - 12easy + 6steady

Thur - 4easy + 7 interval - 4x1mile / Road...4:50, 4:40, 4:46,4:45 (90secs recovery)

Fri -   Rest

Sat -  9tempo + 5easy - 10x3mins / Road...3mins recovery, then 2:40, 2:20 down to 20sec recovery for last rep.

Sun -  15easy

* afternoon steady 5:30 mile pace