7steady + 5easy

4easy + 9interval

6easy + 6easy

6interval + 5easy

8easy

3easy

8-10 (5k race)

Tuesday - 4x1k / 4x400m on the road. the times were 2.52, 2.53, 2.51, 2.50 then 64's. Felt good and strong on all the reps, we did about 3miles after the session but very, very easy. Best session for a while and slept well that night.

Thursday - 6mile run with 4minutes (3minutes easy running) - 4x2.30minutes (2.30 easy running recovery). tried to do them at 5k pace so around 4.40-50 miling.Also did it in the morning as racing on the weekend.

Sunday - Read race report.