Week 11 (RW)
Sub 1:30.................................................................Sub 1:45
Mon......3 mile easy................................................Mon......Rest
Tue.......3 x 2000m x 200m rec (8m)............................Tue.......3 x 1mile x 200m rec (6m)
Wed......7 mile......................................................Wed......6 mile
Thur......6 mile(3m Fartlek).......................................Thur......5 mile (3m Fartlek)
Fri........Rest........................................................Fri........Rest
Sat.......3 mile easy................................................Sat........3 mile easy
Sun......10k(39:30s) 1m w/up 1m w/d...........................Sun........10k (45min) 1m w/up 1m w/dn
Taper next week