6easy + 5easy

3easy + 9interval

10steady (62mins)

13interval

5easy + 4easy

9interval + 5easy

14 tempo

Tuesday - ran a 1200m around outside of the track which is 600m easy downhill then 300m accross the flat tempo (5min milnig) and then flat out up hill 300m. No stopping with easy running around 7min miling. You have to make sure you keep the pace clearly different and dont just work the 600m the same, when you turn to go uphill there should be a clear difference in pace. Hard but goes pretty quick...also big lew was back in the group so session was a bit more fun!

Thursday - few miles steady (6.30's) then 3x7mins (5:05-5:10 pace) with 3min running recovery....then 5min run before 3miles increasing pace all the way starting at around 5.45 all the way down to 4.45 for the last half a mile or so. Very tough session in the windy rain.

Saturday - 8x1k (2:30 recovery jog) on the road with the group. feeling the weeks running and was working hard for 2.56's. Legs just like lead weights but sort of expect that with the training, at least had some help from marc hobbs.

Sunday - 8mile tempo in the middle of a 14miler, bit slower than last time but then harder weeks training. 43:11 but lost a bit the first couple of miles as the legs took some time to warm up and feel better. first couple of miles were around 5.30-40 by the end down to low 5minutes.