6easy + 5easy

3easy + 10interval

3easy + 10steady

5easy + 5easy

6easy

3easy + 9 interval (5k race)

15easy/steady

Tuesday - We did 3x2k on the road in 5.55, 5.52, 5.48 with 4min recovery. then 8x300m on the road in 50seconds with minute recovery.

Wednesday - 10miles steady around 6min miling and then hitting any hills quite hard.

Saturday - See race report

Sunday - 15miles in 1hr 42....first 5m 38mins, 10miles 64mins.