Mon - 6 steady + 10steady - 2^nd run was 1easy/1steady/1hard x 3, hard mile 5mins

Tues - 5easy + 6interval - 9x300m @ 46secs, 90sec recoveries

Wed - 6steady + 13steady - 2^nd run 4 x 10mins @ 5.45per mile, 5mins easy recovery

Thur - 5easy + 8interval - (read blog 25^th January)

Fri - Rest

Sat - 3easy + 11tempo - 14k xcountry @ tempo pace.

Sun - 18easy + 3easy

94

• morning steady pace @ 5:50 per mile.