5easy

10 interval + 3easy

11steady - 6.20miling on the grass.

Rest

3easy + 7interval

6easy

14steady 

Tuesday - Early morning session before work on the road alone (George was there with the watch!). Did 9x1k in around 2.55/56 with recovery 90s with every 3rd being 3mins. Was nothing fantastic and tried to run to feel without pushing into any 'red zone'.

Friday - A short one a bit faster on the road (alone again)... 2x1200m in 3.25, 3.24 with 2mins recovery. then 8x100m strides before a 1k in 2.45. Felt better than Tuesday and again wasnt knackered at the end.

Sunday - not a full blown session just 9miles in 5.40 miling and then running sub 5min miles (actually ran 5.04 per mile). Last 2 miles were hard as I worked it for a lumpy last 2miles so I wouldnt come away worrying if I didnt hit sub 5min miles