Week 15 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Base 40:00 Threshold 10x1000m Base 40:00 Threshold 4x4:00 Base 1:00:00 Base 40:00 Base 50:00
Week 14 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Base 1:10:00 Base 40:00 Threshold 4x4:00 Base 40:00 Base 1:00:00 Recovery 30:00 Long run 2:00:00
Week 13 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Base 40:00 Threshold 10x1000m Base 40:00 Base 1:00:00 Recovery 30:00 Base 50:00 Long run 2:05:00