8easy

5easy + 8interval - 2x1k, 2x800m, 4x400m (2mins recovery/1min 400m reps) 2.48,2.47, 2.11, 2.13, 65,63,63,63.

5easy

6easy + 6interval - 8x400m (2mins/1min recovery) 58, 72, 58, 72, 58, 72, 58, 72.

8easy + 3easy

Rest

10 - 10k race 30mins 24secs

59miles