Monday: am - 35 minutes

             pm - 5 by 150m

Tuesday: am - 35 minutes

              pm - 5 by 400m 56/57 last one 53 3 minutes recovery

Wednesday: 35 minutes

Thursday: am - 35 minutes

               pm - 8 by 200 in 28 jog walk recovery

Friday: 35 minutes

Saturday: am - 20 minutes

               pm - 1500m Solihull 4th in 3.42.2

Sunday: Irish Nationals 3000m steeplechase 1st in 8.51