Sunday:  am 12m;  pm 3000m track race

Monday:  8m easy

Tuesday:  12m inc. 7m tempo

Wednesday:  16m

Thursday:  am  5m easy;  pm 10x800m

Friday:  weights

Saturday:  16m

Thursday's 800m session was the first speed session I've done for a while so was quite a shock to the system!  Luckily I had my training partner, Steve Hundal, there - he did a great job pulling me round and it was definitely a better session than I'd have done on my own - thanks Steve!