4easy + 7easy

3easy + 10 interval

7steady + 5easy

5steady + 13 interval

Rest

11interval 

15 tempo + 4easy

Tuesday - 16x300m (45s rec / 2min after every 3 reps). averaged around 48seconds. It was a bit difficult in the cold weather but the group worked well together and got it done. did a few miles after the session as well.

Thursday - 12mile run in under 1:10 with 4x5minutes efforts in the middle of the run around 5minute miling with 90s jog recovery.

Saturday 5x1200m / 4x300m hill / 1x1200m. Did on grass so time errelivant although it kills the legs as there are a couple of 'dinks' on sand which burn the quodes. hill reps in the middle were done on road nearby with 2minute recoverys. Tough session and very tired after.

Sunday - 15mile run in 1:28. Middle 8miles were to be around tempo pace and did in 42:08.