Training

Mon Am 25 mins easy at 6.30 pace on road

Pm 1hr run on grass steady pace 5.30 ish pace

Tues Pm Tempo run 1hr 10 min 30min of that the tempo

Pm core work and light weights

Wed am 25 min easy on road

Pm 1hr on grass steady pace

Thurs Pm Session warm-up then 2xloops of 1.2km and then half the lap quicker pace than jog across and go again 5 xs in total warm down

Fri Am 25 mins easy run

Pm 1hr run on grass/road steady pace

Sat am 35mins easy run to wake legs up for 10 mile race sun

Stretch as well

Sun Race Great south run 10mile finished 13 th overall 6^th Brit home in 49.33 was on for 48.30 intill last 2miles into strong winds went from 4.40mile 2 5.10 pace

Pm spinning bike 30 mins

Good week of training last week of tempo runs we start sessions again 1^st week of November ,happy with race apart from gale force wind on the sea front never mind in good shape next race the nationals x/c relays.