Monday: Rest
Tuesday: 30' + 1500 (5'28'')-1000(3'32'')-1500(5'38'')-1000(3'35'')-1500(5'33'')// 1'30''-2' rest + 25' + abs
Wednesday: Rest
Thursday: 10' + 20 x downhills + 30' + 300 abs+ 60 push ups
Friday: 30' + gym + 5' + abs+ stretching
Saturday: 40 + 250 abs + push ups + arm excercises
Sunday: 20' + very very hilly 2000 (8'13'') + 5' + 5 x hills + 5'
Monday: Rest
Tuesday: 30' + 15 x 100m leg strengthening + 400m tempo running + 20' + abs
Wednesday: Rest
Thursday: 15' + 9 x 300 meter hills (59''-1'02'') + 10' + 300 abs
Friday: 40' + abs+ stretching
Saturday: 45' + 250 abs + push ups
Sunday: 40' + abs + stretching
Monday: Rest
Tuesday: 30' + 2000 (7'40'')-1000(3'50'')-2000(7'45'')-1000(3'50'')-1000(3'45'')// 1'30''-2' rest + 10' + abs
Wednesday: Rest
Thursday: 10' + 12 x hills + 10' + 300 abs+ 60 push ups
Friday: 20' + 26 x stairs (high knees) + 15 sprints (100 meters or so) + 20' + abs+ stretching
Saturday: 35' + 250 abs + push ups
Sunday: 35' + 4.7 km (19'12'') 4.05 min/km (very hilly)
Monday: Rest
Tuesday: 30' + leg strengthining + 2x 2000 (8'24'') + 5'
Wednesday: Rest
Thursday: 20' + warm up excercises + 3x1850(7'30'' - 7'45'' - 7'45'') + 5'
Friday: Gym :)
Saturday: 1 hour long run
Sunday: 30' + warm up excercises + 1 x hill circuit + 5'
