Week Beginning  
Day 22-May 29-May 05-Jun 12-Jun 19-Jun 26-Jun 03-Jul 10-Jul 17-Jul 24-Jul 31-Jul 07-Aug 14-Aug 21-Aug 28-Aug 04-Sep 11-Sep 18-Sep 25-Sep
Sunday 70 70 70 75 75 75 75 75 75 75 75 75 75 75 75 75 75 75 75
Monday AM 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35
Monday PM 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35
Tuesday 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60
Tuesday's Notes 4 x 800m, 3 min recovery. 2 x 600m, 3:40 recovery.[1]                                    
Wednesday AM 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35
Wednesday PM 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35 35
Thursday 50 50 50 50 55 55 55 55 60 60 60 60 60 60 60 60 60 60 60
Thursday's Notes                                      
Friday 35 0 35 35 0 35 35 35 0 35 35 35 35 0 35 35 35 35 35
Saturday 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60
Saturday's Notes 3 x (800m, 600m, 400m, 200m) 3 minutes recovery between reps, 5 minutes recovery between sets[2]                                    
Total Time 415 380 415 420 390 425 425 425 395 430 430 430 430 395 430 430 430 430 430
Track, inc. WU + CD  
Grass, inc. WU + CD  
Threshold, inc. WU + CD  
Easy-Steady  
Rest  
[1]
800s:  2:22, 2:27, 2:26, 2:31
600's: 1:49, 1:49
[2]
800's:  2:27, 2:28, 2:31
600's: 1:49, 1:50, 1:51
400's: 1:08, 1:09, 1:10
200's: 32, 33, 33
Very windy, no significant draughting