Training

Mon Am 25 min easy pace at about 6:30 pace on the road

Pm 1hr 5m on the road steady pace at about 5:30 pace

Tues Pm 1hr 10 run steady on the road

Pm Circuits 50 min

Wed Am run easy 25 min on the road

Pm Session warm up / down / 5x 2laps of park land which is just over 1km per lap undulating lap then 90n sec rec etc

Thurs Pm 1hr 10 run steady on the road/grass at about 5:30 pace

Pm spinning 50 min workout

Fri Pm 1hr 10 min run on the grass easy pace

Pm core work and light weights

Sat Am Session warm up /down / track session 5 sets of 1km then 100 metre jog then 400 m then 200 jog then straight into next set the aim is to run the 400 a lot quicker, while keeping the 1k very quick but staying relaxed

Pm 30 min run easy 7 min pace on the road

Sun Am 1hr 45 min run on a multi terrain course mostly on the grass easy pace

Pm spinning 30 min easy to loosen legs ups

Good week of training coach decided to only do two sessions this week as we were still a bit tied from the National but the sessions went well even the track went well for me so that was a bonus, this coming week will do two sessions both earlier in the week then easy down a little near the end to get ready for the inter counties.