5easy + 8steady- 5.45 per mile..7miles

3easy +  9tempo - 2x5k - 10mins jog....15.24 (5k race) + 15.40 (alone)

Rest + 7 steady - 10k track race @ 34min44sec

7easy + 7easy

4easy + 6interval - 3sets of 3x300m (90sec rec, lap jog in sets)...45/45/45, 44/44/44, 44/45/44.

8steady + 4easy - 6min milling (morning)

16steady + 3easy - 5miles easy / 10miles in 56mins / 1mile easy

Total Miles - 87

Comments

A good week, as you can see I have dropped the mileage now. For the whole of August I won't go back in to the hundreds now as that phase has all been done now and in the bank, I want to concerntrate on getting faster and feeling fresher before and after harder runs in the week. As Nick would say "you want to leave the track feeling like you could have gone on all day, its quality now and improving". The session went well on Tuesday which was a clear half marathon session trying to hit 5minute milling comfortably with the 2x5k, and Thursday although not as fast as some guys on the site is not to bad considering all the volume of late. Sunday run was probably the best though, again not going as far but will do 14/15 steady by the end of August and should finish the run feeling good which I did today. Next week will be 4 easy and 11 hard etc,.