This weeks training was written while having a lazy Sunday afternoon in the sun and sipping some Lucozade, enjoy!!

Monday-44 mins steady with core and prehab after. No troubles there.

Tuesday- Track session of 1 mile steady in flats then get the spikes on and do 5x300m off 2 mins recovery and 5x200m with 200m jog recovery in 1:15-1:30. Times were 4:56, 43, 41, 41, 41, 41, 28, 27, 27, 27, 27. A hard session and I was pretty wasted after the 300's and wasn't very keen on doing the 200's but got them done anyway. Glad I finished the session and the times weren't too bad either.

Wednesday- am-53 mins easy.

                  pm- S&C resistance work.

Thursday- 6 mile run with an acceleration period in the middle. I was supposed to do a mile easy, a mile in 6:00, then 5:45, then 5:30, then 5:20 and finally another mile easy. My splits were 8:43, 5:58, 5:39, 5:25, 5:11, 8:37. A tough run and I did it on a tough mile loop. Chest was heavy on the last couple of hard miles, wearing mileage flats didn't help.

Friday- The past couple of previous days I woke in the morning and the legs felt tired so today I did a very easy jog for 30 mins then core and prehab stuff.

Saturday- Legs were fine when I woke up so a session was the order of the day. On grass I did 3x3mins very hard off 5 mins recover It was stupidly hot but the pace I managed to run at was 4:37 miling, 4:26 miling and then 4:26 miling again. A great session and it was just a case of going off hard and then when the tiredness kicks in run even harder. It's always a good feeling when I finish these sessions as it's almost max. effort so it's easy to drop out at any time but fortunately I hung in.

Sunday- A very tough easy 66 mins in the heat, what a slog.

45 mile week