5easy + 7steady

4easy + 11interval

5easy + 7steady

8 interval

3easy + 7steady

10interval

13easy

Tuesday - Hell of a session as talked about in the blog, 16x300m hills with jog back down recovery and then 2-minutes 6.20 pace. Pretty much killed me on the hills, steady run after was fine but every hill got harder and harder till I popped out of the group around 13reps.

Thursday - Morning session of 8minutes flat out followed by 5minutes easy and then 2minutes flat out. I wetn through a mile on the 8 minutes in 4.21 and gave it everything. the 2 minutes was hard because of the lactic. Hard run a the time but was fine a few hours later as quite a small session.

Sat - a 'easier' session, more a tempo type effort doing 8x1k in 2.56-3mins nice and steady. 1.45 jog back around to the start on a loop run. good group so shared the work out and enjoyed the session.

*sunday was suppose to be longer but had a long day doing a bootsale and then going to work till 4 so was absolutley knackered, went out though and did as much until I was going to fall over!