20th of December

Monday - am: 10 miles

              pm: 5 miles

Tuesday - am: WU 2 miles in 9.50 10 by 100m 2 miles in 9.40 CD

               pm: 5 miles

Wednesday - am: 10 miles

                    pm: Circuits

Thursday - 15 miles + Strides

Friday - am: 3 times 3minutes hard 2 minutes jog 1 minute hard 2 minutes jog. Then 10 by 1 minutes hard 30 seconds off

            pm: 5 miles

Saturday - am: 11 miles

                pm: 5 miles

Sunday - 14 miles + Strides

27th of December

Monday -  10 miles

Tuesday - 8 miles

Wednesday - am: 8 miles

                    pm: Weights

Thursday - 8 miles

Friday - am: 5k road race 1st in 14.54 then 5k in 16.30

            pm: 5 miles

Saturday - 20 by 200m hills

Sunday - am: 16 miles

              pm: 5 miles + Core