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

Sixth week :)

Monday:         Rest
Tuesday:         20' + 16 x 1' minute fartlek (1' rest; 3' rest/4' fast) + 20'
Wednesday:    35' + abs + strength excercises
Thursday:       5' + strength excercises + 12 x 180 meters downhill + 20' + abs + stretching
Friday:            45'  + abs + stretching
Saturday:        60' + abs + stretching
Sunday:          30' + leg strengthening +  2 x hill circuit plus (9'57''  10'05'')+ 5'

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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'

Fourth week

Monday:         40' relaxed tempo
Tuesday:         20' + excercises going up stairs + ankle strengthening + 200 abs, lumbar exc., 30 push ups + 20'
Wednesday:    Rest
Thursday:        20' + arm stengthening circuit + more anke and arm strengthening + 200 abs, lumbar exc.+20'
Friday:            50' + many strength excercises + 10 x 80 meters + abs + stretching
Saturday:        60' + abs + stretching
Sunday:          25' + 10 x hills + 5'