Mon 5/9 - 18M double; 8M recov & 10M gen aerobic runs & exercises
Tue 6/9 - 14M double; 5M & 9M recovery runs at ~7.00min/M
Wed 7/9 - 18M double; 6M recov & 12M crescendo run with 6-12 at ~5.20
Thu 8/9 - 10M double; 5M recovery runs x2 at ~7.00min/M with pack
Fri 9/9 - 10M hill rep session incl 16x400 at 67-71 up & 56-59 down off 45s
Sat 10/9 - Rest
Sun 11/9 - 10M including 5.1M tempo at 10K effort and 6x100m strides
TOTAL - 80M
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