Week 5 to 8 (same formatting as post above)
Monday; 1 x 350 Full + 250+150 (30 sec rest), 1 x 350 full rest + 1 x 60, 50, 40 (walk back), 2 x 2 x 200 (2 min rest rest + full recovery), 2 x (300 +150) (2 min rest/reps + full recovery)
Tuesday; 3 x 100 + big circuit + 3 x 100, 3 x 100 + big circuit + 3 x 100, 3 x 100 + big circuit + 3 x 100, 3 x 100 + big circuit + 3 x 100
Wednesday; Off
Thursday; 3 x 80 In & Outs (8 mins)+4 x 60 (6 mins)+1 x 90 Block, 3 x 30m (3 mins)+4 x 60m (6 mins)+1 x 80m (8 mins), 2 x 90m In & Outs (10 mins)+3 x 60 (6 mins)+1 x 80 (8 mins)+5 x 30m Blocks (3 min),2 x 4 x 30m Walk back/reps+ 8 min/sets, 1 x 90m In & Outs (9 mins)+2 x 60 (6 mins)+1 x 80
Friday; Repeat tuesday on Week 5 and 7
Saturday; Off but competition on Weeks 6 and 8 (will choose the race during the week)
Sunday; Relay Practice