Monday (26/12/2011)

AM: 40' Easy
PM: Technique session (Lilac Hill)

Tuesday (27/12/2011)

AM: Rest or 40' Easy
PM:

Track (VO2 max Intervals)

Option 1 (Lilac Hill): 5-8 x 3'/1'
Option 2 (McGilivray Oval): 5-8 x 1000m/1'

Wednesday (28/12/2011)

AM or PM: 75' easy run + Strength 1

Thursday (29/12/2011)

AM: 40' Easy
PM:

Latate Threshold

Option 1 (Lilac Hill): 7' (10km Pace)/3' Float, 5' (10km Pace)/3' Float, 7' (10km Pace)/3' Float
Option 2 (King Park): 2 x [8' (10km Pace)/3' Float], 6 x 90s Hills

Friday (30/12/2011)

AM: 40' Easy
PM: 40' Easy

Saturday (31/12/2011)

AM:

Option 1: 60' Easy
Option 2 (Lilac Hill): 10' Easy, 10 x 1' hard/1' Float, 10' Easy
PM: Rest

Sunday (01/12/2011)

PM: 90-120' Easy