Monday - Rest
Tuesday - 1 M jog; then 800 m, 1200 m, 800 m, with 4-min recoveries; then 1 M jog
Wednesday - 5 M slow
Thursday - 2 M slow, then 1-2 M brisk, then 2 M slow
Friday - Rest
Saturday - 5-6 M slow, off-road
Sunday - 8-11 M slow
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