Monday

Am 28mins easy then hurdle drills

Pm 46mins steady then circuits

Tuesday

Am 6x4mins off 2mins on the track

Pm 30mins shuffle jog

Wednesday

Am 61mins steady

Pm massage glutes and lower back

Thursday

Am rest

Pm 35mins easy with 5x80m strides in spikes on the grass

Friday

Am rest

Pm 25mins easy

Saturday

Am 20mins easy with drills

Pm Gateshead Cross Challenge 9k 10th (see report)

Sunday

Am rest

Pm 90mins easy