Mon 13/9 - 9M fast and slow 5.30-6.20min/M
Tue 14/9 - 12M double; 6M recovery; 6M speed incl 8x600m
Wed 15/9 - 8M recovery and 1hr exercises
Thu 16/9 - 19M double; 6M recovery; 13M mixed incl speed 12x200m
Fri 17/9 - 10M double; 6&4M recovery runs and 1hr exercises
Sat 18/9 - 10M double; 4M recovery; 6M incl 2.5M relay race
Sun 19/9 - 8M incl 3M tempo
TOTAL - 76M and 2hrs exercises
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