6steady + 7easy  - Morning sub 6miling

4easy + 6interval - 5 x 1k ( 90second recovery, 3min reps)

Rest

4easy + 6interval - 10 x 400m ( 90second recovery, 68sec reps)

8easy

3easy + 13 (inc approx 5.5mile race) -  26.44

8easy