Sun:  14 miles steady

Mon:  8 miles easy

Tues:  Track - 16 x 400m with 60 secs. walk / jog rec.  (av. 85.9)

Wed:  12 miles steady

Thurs:  2 x 3 miles (road) + warm up / down (total 10 miles)

Fri:  weights

Sat:  warm up; 8 x approx. 400m hills; 6 miles steady