7steady + 5steady

4easy + 7interval

Rest

4easy + 6steady

5easy

3easy + 8 (5k race)

Rest

Tues - session was 4x800m with 2mins recovery (2.12, 2.12, 2.10, 2.11). windy night down the track but after marc was feeling bit rubbish and chris davies wasnt doing the full session they helped me after the 2nd rep so they would take a lap each and I was just following which made my life a lot easier. Then a lap jog before 8x200m in around 30s with 200m jogging recovery. didnt feel great but decent enough.

Thurs - just 6miles steady (around6.30's) with 10x 20sec strides in the middle with around 90sec running recovery.

Sat - see race report.

Foot playing up meant I had to take wed off rather than an easy run and then day after as it was a bit sore from the race the previous night.