Training

Mon: Am 30 min easy running on the road easy pace about 7:30 pace

Pm: 1hr 10 min run on the road and some done on the grass, felt ok legs little bit tied but nothing new there for a Monday run.

Tues :Pm Session warm up and down / 5x 1mile loops with Owain , all done on the road a undulating loop with 90 sec rec in between/splits were :1,4:44/2,4:38,3,4:38/4,4:35/5,4:35,good session felt pretty good ,known I had done it after calf’s bit sore .

Pm Turbo trainer 30 min

Wed :Am  25 min easy on the grass very easy pace just to loosen the legs up.

Pm : 1hr 10 min run at a steady pace on the road ,felt ok better than this morning .

Thursday: Pm  Session warm up and down/8 x laps of a undulating lap which is roughly 800 meters long ,just had run each lap differently from the last picking up at different point s, went well grass quite muddy but felt strong and felt like I got a good workout .

Pm Circuits 45 min .

Friday: Pm  1hr 10 min run on the road  fairly steady avg pace was 5:40 , felt ok bit tied after last night’s session but have felt worse in the past.

Sat: Am  brick session of running and turbo trainer 2 hrs.  in total me and Owain did this together as we find it helps different aspects of are running e.g. running tied try and do this at least once a month if we can really enjoy this as it freshen up training and not doing the same thing all the time .

Pm: 30 min easy run.

Sunday: Am 1hr 45 min run on the road and grass with Owain at an easy  and relaxed pace.

Pm core work and light weights and also 6x60 metres strides just to wake the legs up .