Monday - 15.5 km's easy
Tuesday - Fartlek - 16 km's all up
- 2 sets of 5 x 1 min (1 min) / 5 x 40 seconds (40 seconds) / 10 x 20 seconds (20 seconds)
Wednesday - 24 km's easy (1 hr 44 mins)
Thursday - Hills / LT - 17 km's all up
- 20 mins hills (4 - 6.5%) followed by 3 km's progressive paced threshold (3:45/3:30/3:20). Hard work.
Friday - 16 km's easy
Saturday - 10 km undulating XC tempo
- 5 km's warm-up in 20:42
- 10 km's in 38:00
- 3.5 km's jog recovery
Sunday - Easy 2 hrs 15 mins - 29.2 km's
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