Sun:  Rest day (Niece / God-daughter's Christening - sometimes family has to come first, but only if I'm not in an important training phase!)

Mon:  8 miles easy

Tues:  8 x 800m (road) with 200m walk / jog recovery.  Av. 2.58  (+ warm up & down)

Wed:  10 miles easy

Thurs:  Track - 15 x 300m with 60 secs. walk / jog recovery (59 - 63 secs) (+ warm up & down)

Fri:  weights

Sat:  National Road Relays