8 easy

4easy + 7interval - 5x600m @ 1m40s...2min recovery

Rest

4easy + 8interval - 3miles steady (5m30s pace) + 200m/300m x3 @ 30s/48s...2min recovery

8easy + 4easy

Rest

3easy + 8 (10k race 30.53)

Comments

I took it pretty easy this week, bordering week off really. I wanted a few days off before beginning hard training again for a while but rather than Just take 7 days off I did a few easy runs and a couple of light sessions before a 10k in Germany. The sessions were very easy, and apart from having to run quite hard for the race it was a relaxing week and kept the legs ticking over before some hard weeks ahead.