7steady + 5steady

4easy + 10interval

8easy

4easy + 6interval

10steady+ 3easy

Rest

15interval

Tuesday - 1200m (3.30)..200m 75s rec...800m (2.17)..200m 90s rec..1000m (2.55)...200m 75s rec...1200m (3.34)..3mins rec...800m (2.20)..200m 75s rec...1000m (3:00)...200m 90s rec...1200m (3.30). I did the session alone as the boys were doing 400m reps and the wind was making life diffficult for me but happy with the times and session as a whole.

Thursday - 6miles steady in 6.30 miling with 5x90s in the middle hard with 2min steady running recovery.

Friday - 10miles in 58mins

Sunday - tough long run insteady of satyrday due to wicksy wedding...30mins easy, 2x6minutes (5.40-50 mile), 2x4mins (5.30 mile), 8mins steady, 4x2mins (5.20 mile)