Training

Monday AM easy 1 hour 10 minutes + Hill x 6 PM 40 minutes diagonals

Tuesday AM easy 50 minutes PM x 2(1000m x 5@ 2:45 - 2:50 rest 2 minutes) + 300 x 10@ 43-46 jog 100m rest between sets 4 minute

Wednesday AM easy 1 hour jog + drills

Thursday AM easy 50 minutes PM fartlek 2 minutes hard 1 minute recovery x 20

Friday AM recovery run 40 minutes

Saturday 2 hours long run + 100m x 6

Monday AM 1hr + 10 x hills Noon 30min diagonals PM 40min + 100m x 10

Tuesday AM 1hr jog Noon 5 x 1000m @2:40-2:45 rest 2min + 10 x 300m PM 40min jog

Wednesday AM 1hr jog Noon: 30min jog + 100 x 10 PM 10km 31-33min

Thursday AM easy 40min + strength PM 30min + drills

Friday AM 50min jog PM rest

Saturday 30km long run