4easy + 7easy

10interval + 6easy

5steady + 5steady

3easy + 12interval

Rest

13interval + 5easy

20steady

Tuesday - done in the morning as a few of the boys were off and was a nice day. 3k time trial (8.37) which I did on my own with no watch, then I joined in the guys for 10x400m with minute recovery hitting around 68seconds.

Thursday - A long steady run of 12miles in around 6.10miling with 3x7minutes in 5minute miling thrown in the middle with steady running recovery around 3minutes then 10minutes starting around 5.15 pace and getting faster each minute down to around 4.30 for last minute.

Saturday - on the road for 2x1200m in 3.27, 3.26 with 90second recovery. then 4minute jog and 4x400m in 66/65seconds, further 4minute jog then 3x1k in 2.49, 2.51, 2.49 with minute recovery. After all that and a few minutes we did a steady run (avg 6.17 pace) with the guys doing 30minutes and I did 43minutes.

Sunday - 20miles in 2:02. did 11miles over trails/grass then 9 on the road....first 10miles 64minutes, second 10miles 58minutes.