Mon 15/8 - 8M recovery run at ~7.00min/M & core strength exercises
Tue 16/8 - 26M double; 8M recov & 18M incl 6x1K at 3.03-08 (200 jog) + 4M tempo
Wed 17/8 - 17M double; 5M recov & 12M gen aerobic runs
Thu 18/8 - 20M double; 8M recov & 12M incl 30x400m hills (68-72s up; 58-60 down)
Fri 19/8 - 22M double; 7M recov & 15M med long run at ~6.30 with pack
Sat 20/8 - 10M general aerobic run at ~6.30 & core strength exercises
Sun 21/8 - 22M long run at 6.45 (0-7), 5.57 (7-14) & 5.35 (14-22)
TOTAL - 125M
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