Training

Mon Am 25 min easy run on the road nice easy pace just to wake the legs up

Pm 1hr 5 min run on the road/grass steady pace all the way round/ felt good pace per mile was 5:25 legs feeling better than am run

Tues Session warm up and down then 4x4 half laps which is 600 metre there 30 sec rec and then back the other way quick ,then 2 min rec in between sets, session went really well did it with Owain so had to run quick but managed to run quick on all reps and stay relaxed as well, was even harder with the heat but job done in the bank

Pm core work and light weights 45 min

Wed Am easy 25 min run on the grass at nice and relaxed pace to get the legs moving after last night session, I was still slightly de hydrated so legs felt bit sluggish.

Pm 1 hr 5 min run on the grass ,legs felt better after took on more fluids during the day and felt ten times better, steady pace in the end pace per mile was 5:20

Thurs  Pm Session warm up and down and had 12x1min reps with 1 min rec in between just to run each one quick to get legs moving quicker for 5 k track race on Sat ,went well hot day again so made sure was hydrated all day worked legs felt good and strong

Spinning Pm 30 min medium cadence on bike (turbo trainer)

Friday Pm 50 min run on the grass easy pace, and then some drills and some strides to finish off

Sat Am 25 min easy run on grass just to loosen legs for race Pm

Pm warm up and race 5k track race (14:39) finished  fourth

Pm 35 min run (warm down) with Matty Janes in Bedford park and stretch afterwards

Sunday Am 1hr 15 min run on road and grass easy pace with Owain, legs feeling ok calf’s little tight as haven’t worn spikes on track for a while but apart from that ok

Pm 15 mile on racing bike around the country side.

Good week of training happy with 5 k race as haven’t done any track work so happy considering how I hate track, racing this week coming at Norwich 5k so seem to be in good shape.