Sun:  18 miles

Mon:  8 miles easy

Tues:  14 miles inc. 9 miles tempo (av 6.17)

Wed:  14 miles easy

Thurs:  Track - 300, 400, 300m x 7 (100m walk / jog rec.) (av. 62.3 / 300s & 84.4 / 400s)

Fri:  weights

Sat:  12 miles inc. 5 miles effort