Mon 8steady @ 5:30miling

Tue 4easy + 8interval - 1k hard / 800m easy...60-75sec rec....2:44, 2:21, 2:44, 2:21, 2:45, 2:23

Wed Rest

Thur 4easy + 8interval - 8 x 2mins...1min steady/1min tempo, 2mins jog recovery (on road, not measured)

Fri    8easy

Sat   3easy

Sun  Injured (should of been racing!)