The Last 2 Weeks Of Trainning Have Been Really Solid The Calfs Have Been Fairly Sore But I Have Been Able To Get Through The Sessions And Set A 5k Pb

Monday - Easy 40 Mins 8.7km

Tuesday- Long Reps 5x4 Mins 1100-1150meters (2Mins Steady Jog Rec About 450 Meters) 13.5km 56mins Pm 34 Mins Easy 7km

Wed - 15km Easy 70Mins

Thursday - Short Reps 10x1 Min (290-300m) (1 Min Steady Rec 220-230 Meters) 11.9k 50mins Pm Easy 6.8km 30Mins

Friday - 46 Mins 9.8km
Sat - 10 Min W/u 26 Min Tempo/7km 16 Min W/d 52:42 13.2km Pm 30:40 6.7km

Sunday - Long Run 1:43:15 23.2km

Total - 115.9 Km

Mon - Easy 1ok 47mins

Tues - Mono Fartlek 54mins 12.9km Pm 30:30 6.6km

Wed - 1:14:20 16.5km

Thur - 1x2min, 2x1:45 , 4x 90sec 1x1min 50 Mins 12.1km

Fri - 40Mins 8.4Km

Sat Am - 4.5km + Strides Day - 4km W/u 5km Race 17:43 Pm 25Mins 5.1km

Sun -Long Run 1:40:28 21.9km

Total 113.km