Fifth week

Monday:         50' relaxed tempo +  200 abs, lumbar exc., 30 push ups
Tuesday:         Rest
Wednesday:    45 '+ + 10x100m + 200 abs, lumbar exc., 30 push ups
Thursday:       Rest
Friday:            45' + many strength excercises + abs + stretching
Saturday:        60' + abs + stretching
Sunday:          25' + leg strengthening +  2 x hill circuit (7'57'' 7'47'') + 5'