M:
1. 4mi and weights (heavy)
2. Long intervals, threshold (e.g 7x1000m with 60sec rest)
T:
1. 3mi easy
2. 7mi easy and strides
W:
1. Short intervals (e.g 12x500m with 60 sec rest). Slightly harder than threshold + 30min hard jumping in stairs
T:
1. 1. 6mi easy
2. 3mi easy and 7x80m hill sprints, 2 min rest
F:
1. 5mi easy
2. 5mi easy and strides
S: 800m- workout, not too hard
S: Longer run (10mi) at easy pace
This is base training. Aiming for sub 1.53