Training

Mon Am 25 mins easy 7min pace on the grass

Pm 1hr 5 min on the road 5.30 pace

Tues Pm tempo session 5 mile steady than 3min jog and 5 min flat out on the road total session 12 mile

Pm 30 min spinning

Wed Am 25 min easy 7 min pace on the road

Pm 1hr 5 min run on the road 5.30/45 pace

Thurs Pm Session 6x hill work 2.30 min up hill and jog down rec

Pm Circuits 45 min

Fri Pm 1hr 10 run on the road 6min pace

Sat Am session 5 min /4min/3min/2min/1min/x2 than 6x 30sec to finish off then warm down rec 2min/2min/90/1min/1min/1min

Pm 35 min run on the grass

Sun Am 1hr 45 min on the grass 6.30/7 min pace

Pm spinning 30 min easy