9steady + 8easy

6easy + 7 interval - 12x200m, 28secs / 200m jog/walk recovery @2mins.

18steady + 4easy

Rest

6easy + 10 tempo - 2mile (10mins) 1mile (5.20) 2miles (10mins) 3miles ( 16.30)

8steady + 6easy

13 tempo + 6easy - morning 10k race (30.58)

101

Comments

A hard week, obviously wouldn't do certain things for a 10k usually but it's all good training. Wednesday night was a very slow run and needed the day off Thursday, it was 2hours 6minutes but with the second hour picking up to a decent pace before doing 7x1min hills at the end (running back down) I was knackered Wednesday night!

I did two good hour runs on Monday and Saturday over sand dunes at about 6.15 per mile, finally I was happy with my 10k time at the end of the week and should be a lot more to come over the distance before the end of the year.