11th Week

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