Training

Mon pm 1hr 10 run steady muti terrain

Pm circuits 1hr

Tues Am 30 mins easy

Pm Tempo session 30 min on road

Wed Pm 1hr 10 min run easy grass/road

Pm Spinning 45min

Thurs Am 25 mins easy

Pm Tempo session 25 min muti terrain

Fri Pm 1hr 10 run easy on grass

Sat Am Session fartlek 30 mins grass/road

Pm 30 mins easy

Sun Am 1hr 40 min run muti terrain

Pm spinning bike 30 mins easy

Fairly good week of running just doing a lot of tempo/fartlek sessions intill end of October then we will start winter sessions