4easy + 7easy

5easy + 9interval

8steady

4easy + 12 steady

5easy

10 interval + 4easy

20steady

Tues - A session of 5x1200m loop, it's a constant run with easy 600m run (not jogging) then 300m tempo pace then turn up a hill and run flat out last 300m on the hill, no stopping and repeat 5time. There should be a clear change of pace on all 3 sections to work properly. Legs were dead on the last hill and the guys got a big jump on me, a good session in the cold as no waiting around.

Thurs - 10mile in 5.45 pace and working any and every hill from short 'dinks' in the road to 3/4 drags. did the whole run in 56:46. felt fine and enjoyed the run.

Sat - Same session as last week but with the 300m efforts on the flat rather than hill. Went on the track with spikes to due icey roads and grass was a bit hard so risking an injury. 5x1200m..3.35/3.36...4x300m 47's....1x1200m 3.27. Was freezing again so just found it tough to get going and relax in the reps, legs just too cold!

Sun - 2hour run and covered 20.1miles.