Mon 3/10 - 15M double; 5M recov & 10M general aerobic runs
Tue 4/10 - 17M double; 5M recov & 12M incl 16x400m (69-71s) off 40s
Wed 5/10 - 14M double; 6M & 8M recov runs & core strength exercises
Thu 6/10 - 13M double; 5M recov & 8M speed including 5x2K hard off 90s
Fri 7/10 - 20M double; 7M recov & 13M medium long runs
Sat 8/10 - 7M recovery run & core strength exercises
Sun 9/10 - 13M crescendo run (untimed but pretty hard)
TOTAL - 99M
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