Monday

Am 30mins easy with hurdle drills

Pm 45mins easy split either side of circuits

Tuesday

Am 15x70 seconds off 90 on the grass

Pm 33mins shuffle

Wednesday

Am Massage on calfs and shins, 67mins easy

Pm rest

Thursday

Am rest (feeling run down)

Afternoon 63mins with 5miles of tempo offroad. 

Friday

Am rest

Pm 35mins easy

Saturday

Am 8x 2mins30 hills with quick jog back down

Pm rest (still feeling run down)

Sunday

Am 75mins easy

Notes

I've felt pretty tired all this week from Gateshead and a couple of late nights. Because of that I've felt a little run down and had a runny nose- hopefully it's not going to develop to anything more now after raiding Boots vitamin counter. I ran around 10mile less than I would have liked this week but it's pointless pushing myself when not 100%. Lets hope for a better week next week!