Training

Monday

AM: 10km (5mins/km jog)

Tuesday

AM: 10km (easy jog)
PM: 10km (5mins/km-easy pace)

PM: 10X400m (1.10mins-Recovery between laps)

Wednesday

AM: 20km (4mins/km)

PM: 10km (easy pace)

Thursday

AM: 12X800m (2:20-2:30mins)

PM: 10km (5mins/km-easy pace)

Friday

AM: Rest

AM: Rest

Saturday

AM: 30km/35km (Long run-easy pace)