Mon - 8easy

Tue -  6easy + 7interval - 2sets 5x400m (min rec, lap jog between set) 63/64's.

Wed - 6steady + 13 easy

Thur - 4easy + 8 interval - 2miles, 3x3mins /Road (90sec rec between reps) 9.41.. 2miles.

Fri -    Rest

Sat -   6easy

Sun -  3easy + 12 (inc 5mile race relay)

*morning steady 5:40 pace.