Mon 29/11 - 14M triple; recovery runs x3 6M, 4M, 4M 6.15-6.30
Tue 30/11 - 17M double; 5M recovery & 12M speed (incl 10x600m off 45s)
Wed 1/12 - 12M double; 6M recovery runs x2 at 6.30 and 6.15
Thu 2/12 - 14M double; 6M recovery & 8M fast(ish) and slow
Fri 3/12 - 18M double; 12M general aerobic & 6M recovery both ~6.15
Sat 4/12 - 10M double; 5M recovery runs x2 at 6.30-6.15
Sun 5/12 - 18M long run at 6.10min/M (gradually speeding up)
TOTAL - 103M
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