1st - 14th November

Monday: 10 miles 58 minutes + Strides

Tuesday: 6 by 800m 2.10 - 2.12 2 minutes recovery

Wednesday: 10 miles + Circuits

Thursday: 10 miles

Friday: 8 miles

Saturday: National XC relays - Newham 7th team

Sunday: am: 5 miles

             pm: 15 miles

Monday: 10 miles 58 mins + Strides

Tuesday: 2 miles in 9.30

              3 mins Jog

              4 by 400 in 60 off 60

              2 mins Jog

              2 miles in 9.20

              3mins Jog

              1 mile in 4.30

Wednesday: 8 miles + Circuits

Thursday: 6 miles in 33 minutes

Friday: 4 miles

          10 by 150m

          3 miles

Saturday: MET League 6th Position

Sunday: 18 miles