6steady + 9easy               (5:45 per mile for 4miles of morning steady)

7interval + 5easy              ( 2sets of 6x200m hills, 2minutes jog back recovery)

7steady                           ( 5miles steady running including 17:33 for 5k, tomorrows race course)

4easy + 8interval              (5k race, 2:55..5:47..8:42..11:37..14:28)

8easy

6easy + 10 tempo             (3x2miles, 9:45..9:39..9:42. 3minutes jog recovery)

18easy + 4easy

92miles