Monday 

Am 53mins steady

Pm 41mins steady + circuits

Tuesday

Am 15x1min off 1min on grass

Pm rest

Wednesday

Am Massage. 62mins steady

Pm rest

Thursday

Am rest

Pm 30mins easy with drills and 5x60m strides

Friday

Am rest

Pm 30mins shuffle jog with relaxed strides

Saturday

Am 30mins easy with strides and drills

Pm National Cross Country Relays, Mansfield. (see report)

Sunday

Am 80mins steady

Pm rest