Monday

Am 30 steady, weights and core

Pm 45 steady

Tuesday

Am indoor track session: 1600, 1200, 800, 400 

Pm 35 easy

Wednesday

75 steady

Thursday

Am 20minute tempo followed by strides

Pm Drills and circuits (didn't run again due to volume I did in the morning)

Friday

40 steady

Saturday

Am 15 easy then drills

Pm Midland Cross 11.3K (see race report)

Sunday

Am 90 steady