Sun:  18 miles

Mon:  8 miles easy

Tues:  7 x 1 mile (road) + warm up / down (av. 6.02)

Wed:  14 miles easy

Thurs:  Track - 200, 300, 400, 500, 400, 300, 200m x 3 (100m walk / jog rec.)

Fri:  weights

Sat:  Race - Midland Women's League x/c + 5 miles warm up & 5miles warm down (total 14m)