7steady + 5steady

4easy + 8interval

7easy

5easy + 12interval

8easy

8interval

Rest (suppose to be long run but foot really sore so didnt risk it)

Tuesday - standard session of 15x300m with jog 100m recovery. Knocked out 47/48 with the last three 44,43,43. Were talking about how the famous Ian Hamer (Swansea Harriers) used to regular do this session in around 38/39 or 12x400m in 61 before he ran 13.11 back in the 90's. Not quite as fast as him but happy enough and with Me, Dan Gurmin, Marc Hobbs and Guy Smith rotating a good train it went past quickly.

Thursday - 12mile run split up into 25minutes (around 6.30 pace) then 2x3minutes around 5minute pace with 1minute run recovery. Then 4x2minutes sub 5 minute mile pace (around 4.45) with 2minute run recovery, before 5/6minutes steady (around 5.45 pace) then 2minutes flat out before 20minutes (6.30 pace) again at the end. Love these types of runs and did mostly off road which was harder on the legs but nicer place to do it.

Saturday - the old out and back. jog 10minutes to normal spot then run out 15minutes before a few strides and hammering it back. back in 11minutes19seconds and then 15-20minutes run.