Week Beginning 28/12/2015
Monday: AM 15km easy / PM 11km easy (26)
Tuesday: AM 16km easy / PM 12km easy (28)
Wednesday: 19km easy (19)
Thursday: grass session: 3 sets of lap, 4x~60s (18)
Week total: 91km to end of year
2015 total: 6272km
Week Beginning 21/12/2015
Monday: AM 15km easy / PM 13km easy (28)
Tuesday: AM 12 easy / PM 13km easy (25)
Wednesday: 17km easy (17)
Thursday: AM 12km easy / PM Metchley session 4 x 2 laps off 90 in spikes (28)
Friday: rest (0)
Saturday: 16km easy (16)
Sunday: 32km progression run 60:06/57:20, 5 min jog (33)
Week total: 147km
Week Beginning 14/12/2015
Monday: AM 10km easy / PM 11km easy (21)
Tuesday: AM 12km easy / PM 15km easy (27)
Wednesday: rest (0)
Thursday: rest (0)
Friday: 8km easy (8)
Saturday: 10km progression run (10)
Sunday: 24km progression run 31:00/30:29/28:38, 10 min jog (26)
Week total: 92km
Week Beginning 07/12/2015
Monday: AM 11km easy / PM 12km easy (23)
Tuesday: AM 12km easy / PM road session: 3 sets of (mile / half mile) off 90s, 2x90s (28)
Wednesday: 16km easy (16)
Thursday: 16km easy (16)
Friday: AM 16 easy / PM 9km easy (25)
Saturday: rest (0)
Sunday: Sneyd Christmas Pudding Run 10 mile, 1st in 52:55 (20)
Week total: 128km
Week Beginning 30/11/2015
Monday: 8km easy (8)
Tuesday: AM 10km easy / PM road session 5×4:30 off 90 at the Vale (25)
Wednesday: 12km easy (12)
Thursday: AM 8km easy / PM 12km easy (20)
Friday: rest (0)
Saturday: AM 8km easy / PM Birmingham League, Cheltenham – 26th (24)
Sunday: 28km moderate (28)
Week total: 117km
Week Beginning 23/11/2015
Monday: AM 11km easy / PM 14km easy (25)
Tuesday: AM 12km easy / PM road session 700, 8×250, 700, 8×250, 700 (27)
Wednesday: 15km easy (15)
Thursday: 11km easy (11)
Friday: rest (0)
Saturday: parkrun in 16:25, 4km on hilly loop with hard uphill efforts (18)
Sunday: AM 16km moderate / PM 10km easy (26)
Week total: 122km
Week Beginning 16/11/2015
Monday: 12km easy (12)
Tuesday: 16km easy (16)
Wednesday: AM 16km easy / PM 10km easy (26)
Thursday: AM 12km easy / PM 2x4x250m hill reps, 5:00 between sets (25)
Friday: rest (0)
Saturday: AM 16km easy / PM 10km easy (26)
Sunday: 27km with a hard last 7km (27)
Week total: 132km
Week Beginning 09/11/2015
Monday: AM 12km easy / PM 13km easy (25)
Tuesday: AM 12km easy / PM 15km easy (27)
Wednesday: 18km easy (18)
Thursday: AM 12km easy / PM 15km with 3 sets of 3 short hill reps with tempo mile between (27)
Friday: rest (0)
Saturday: 16km progression run 29:25/26:56, 10 min cool down (18)
Sunday: 8km easy, sore ankle (8)
Week total: 123km
Week Beginning 02/11/2015
Monday: 10km easy (10)
Tuesday: AM 10km easy / PM road session 8x~900 off 75, 4x60s off 60 (26)
Wednesday: rest, unwell (0)
Thursday: rest, unwell (0)
Friday: rest (0)
Saturday: AM 8km easy / PM Birmingham League XC, Leamington – 24th (22)
Sunday: AM 16km easy / PM 7km easy (23)
Week total: 81km
Week Beginning 26/10/2015
Monday: rest (0)
Tuesday: AM 12km easy / PM road session 2×1:45, 6×2:45, 2×1:45 all off 75 (30)
Wednesday: AM 9km easy / PM 13km easy (22)
Thursday: AM 16km easy / PM 10km easy (26)
Friday: rest (0)
Saturday: tempo parkrun, 4×400 hill reps (17)
Sunday: AM 19km easy / PM 10km easy (29)
Week total: 124km
Week Beginning 19/10/2015
Monday: AM 13km easy / PM 13km easy (26)
Tuesday: AM 12km easy / PM road session 2×900, 2×1000, 1×2000, 2×1000, 2×900 all off 90 (30)
Wednesday: 18km easy (18)
Thursday: 16km easy (16)
Friday: AM 12km easy / PM 16km progression 29:12, 26:34, 10 min jog (30)
Saturday: rest (0)
Sunday: 12km easy (12)
Week total: 132km
Week Beginning 12/10/2015
Monday: AM 12km easy / PM 13km easy (25)
Tuesday: AM 12km easy / PM road session- 6x~1500 off 60s (29)
Wednesday: 18km easy (18)
Thursday: AM 12km easy / PM 15km easy (27)
Friday: rest (0)
Saturday: 16km progression run: 29:33/27:13, 10 min jog (18)
Sunday: 16km easy (16)
Week total: 133km
Week Beginning 05/10/2015
Monday: AM 10km easy / PM 13km easy (23)
Tuesday: AM 12km easy / PM grass session 6 x lap off 60, 2 x half lap (28)
Wednesday: 16km easy (16)
Thursday: AM 12km easy / PM 16km moderate, strides on grass, 5 short hill reps (28)
Friday: rest (0)
Saturday: AM Parkrun in 16:18 then 3×5:00 off 60 / PM 10km easy (26)
Sunday: 25km easy (25)
Week total: 146km
Week Beginning 28/09/2015
Monday: 16km easy (16)
Tuesday: AM 12km easy / PM grass session 16 mins fartlek, 4km tempo (29)
Wednesday: 17km easy (17)
Thursday: AM 12km easy / PM 12km easy (24)
Friday: rest (0)
Saturday: AM 9km easy / PM National 6 Stage, leg 2: 18:31, -12 (24)
Sunday: 2 hours moderate (29)
Week total: 139km
Week Beginning 21/09/2015
Monday: 16km easy (16)
Tuesday: AM 12km easy / PM 16km easy (28)
Wednesday: rest (0)
Thursday: 18km easy (18)
Friday: AM 10km easy / PM 16km progression run on treadmill in 57:30 (28)
Saturday: rest (0)
Sunday: AM 16km easy / PM 10km easy (26)
Week total: 116km
Week Beginning 14/09/2015
Monday: 16km easy (16)
Tuesday: AM 12km easy / PM grass session: two sets of 5:00, 3:00, 5:00 all off 60 (29)
Wednesday: 16km easy (16)
Thursday: AM 12km easy / PM 13km easy (25)
Friday: rest (0)
Saturday: AM 9km easy / PM Midlands 6 Stage Road Relays, 2nd (+0) on leg 2 – 18:38?, team were 7th (24)
Sunday: AM 20km easy / PM 8km easy (28)
Week total: 138km
Week Beginning 07/09/2015
Monday-Saturday: rest (0)
Sunday: 15km easy (15)
Week total: 15km
Week Beginning 31/08/2015
Monday: 15km easy (15)
Tuesday: AM 9km easy / PM grass session – 2 laps tempo, 5×300 off 100, 1 lap tempo, 5×300 off 100, 2 laps tempo (27)
Wednesday: rest (0)
Thursday: 11km easy, strides (11)
Friday: 8km easy (8)
Saturday: AM 8km easy / PM BMC Stretford 10000, A race – 11th in 31:44.68: 3:12, 12, 11, 11, 09, 10, 07, 08, 13, 06 (23)
Sunday: rest (0)
Week total: 84km
Week Beginning 24/08/2015
Monday: AM 13km easy / PM 12 easy (25)
Tuesday: AM 12km easy / PM grass session 2 laps tempo, 2x30s, 2 laps tempo, 2x30s, 2 laps tempo (29)
Wednesday: 18km easy (18)
Thursday: AM 12km easy / PM 16km easy, strides (28)
Friday: no run, weights, conditioning (0)
Saturday: AM 11km easy / PM Tipton open 10000, 1st in 32:24.8 – 16:24/16:00 (27)
Sunday: 19km easy (19)
Week total: 146km
Week Beginning 17/08/2015
Monday: AM 10km easy / PM 14km easy (24)
Tuesday: AM 12km easy / PM grass session: lap tempo, 4×400 off 60, lap tempo, 8×200 off 30, lap tempo, 4×400 off 60 (30)
Wednesday: 10km easy (10)
Thursday: 10km easy (10)
Friday: rest (0)
Saturday: AM 8km easy / PM Solihull BMC Grand Prix – C race, 3rd in 15:09.88 (19)
Sunday: 23km easy (23)
Week total: 116km
Week Beginning 10/08/2015
Monday: AM 10km easy / PM 14km easy (24)
Tuesday: 16km easy (16)
Wednesday: AM 12km easy / PM Rowheath 5k – 2nd in 15:43 (27)
Thursday: 20km easy (20)
Friday: rest (0)
Saturday: AM grass session 5:00/3:30/2:00/1:00 hard off 5:00 / PM 10km easy (24)
Sunday: 25km easy (25)
Week total: 136km
Week Beginning 03/08/2015
Monday: 15km easy (15)
Tuesday: AM 10km easy / PM 11km easy (21)
Wednesday: interval session 1-2-3-4-5-4-3-2-1 mins off 60s recovery (18)
Thursday: 15km easy (15)
Friday: 26km easy (26)
Saturday: rest (0)
Sunday: AM 10km easy / PM Midland League Division 2 – 1500 3rd in 4:17.7: 73, 73, 63, 48, 3000 2nd in 9:13: 3:07, 05, 01 (27)
Week total: 122km
Week Beginning 27/07/2015
Monday: PM 10km easy / PM 10km easy (20)
Tuesday: AM 10km easy / PM grass session 2-1-2-1-2 laps of Metchley off 2:00/90 (27)
Wednesday: 12km easy (12)
Thursday: AM 13km easy / PM 12km easy (25)
Friday: AM 8km easy / PM grass session 3×5:00 off 2:30, 3×1:00 off 2:00 (26)
Saturday: rest (0)
Sunday: 20 km progression (20)
Week total: 130km
Week Beginning 20/07/2015
Monday: 16km easy (16)
Tuesday: AM 12km easy / PM Tipton open meet 3000m, 3rd in 8:58 – 3:00/3:01/2:57, paced the B race to 2k in ~6:24 (23)
Wednesday: 19km easy (19)
Thursday: AM 13km easy / PM 15km with 4 mile progression run in 22:44 (28)
Friday: rest (0)
Saturday: Alexandra Palace parkrun 16:51 (15)
Sunday: rest, sore calf (0)
Week total: 101km
Week Beginning 13/07/2015
Monday: 10km easy (10)
Tuesday: rest, not feeling well (0)
Wednesday: 12km easy (12)
Thursday: AM 10km easy / PM 5×200 on grass at 75% effort (20)
Friday: 10km easy (10)
Saturday: AM 8km easy / PM Oxford BMC Grand Prix, C race – 7th in 15:12.19 (21)
Sunday: AM 15km easy / PM 10km easy (25)
Week total: 98km
Week Beginning 06/07/2015
Monday: AM 11km easy / PM 14km easy (25)
Tuesday: AM 12km easy / PM Metchley session – 2 lap tempo, 4 x 1 lap off 90, 4 x 30s (28)
Wednesday: rest (0)
Thursday: 16km easy (16)
Friday: AM 12km easy / PM track session: 4×1200, 4×200 – 3:35, 3:34, 3:37, 3:41, 32, 31, 31, 31, all off 200 jog in 70s, 5:00 between sets (27)
Saturday: 15km easy (15)
Sunday: AM 16km easy / PM 10km easy (26)
Week total: 137km
Week Beginning 29/06/2015
Monday: AM 12km easy / PM 12km easy (24)
Tuesday: AM 11km easy / PM Metchley session: lap – 4×400 – lap – 4×400 – lap off 60s/90s. Very hot. (27)
Wednesday: 16km easy (16)
Thursday: AM 15km easy / PM 10km moderate (25)
Friday: rest (0)
Saturday: AM 10km easy / PM Midlands League Division 2 – 2kSc, DQ (2nd over the line in 6:22), 10 mins tempo on grass (20)
Sunday: AM 21km easy / PM 8km easy (29)
Week total: 141km
Week Beginning 22/06/2015
Monday: 10km easy (10)
Tuesday: AM 8km easy / PM Tipton Open 5000m – 1st in 15:09.6 (18)
Wednesday: 20km easy (20)
Thursday: 16km easy (16)
Friday: AM 11km easy / PM 16km easy (27)
Saturday: rest (0)
Sunday: AM 16km progression run in 60:16 – 31:55/28:21, 10 min jog / PM 10km easy (28)
Week total: 119km
Week Beginning 15/06/2015
Monday: 16km easy (16)
Tuesday: AM 11km easy / PM Metchley session: lap – 4×400 off 90 – lap – 5×200 off diagonal jog – lap, 3:00 between sets (27)
Wednesday: 16km easy (16)
Thursday: AM 16km easy / PM 10km easy (26)
Friday: AM 10km easy / PM track session 5×1000 off 200 jog – all 3:00, 5×200 off 200 jog (24)
Saturday: rest (0)
Sunday: AM 12km easy / PM 10km moderate (22)
Week total: 131km
Week Beginning 08/06/2015
Monday: 10km easy, hurdle drills (10)
Tuesday: AM 9km easy / PM grass session – 4 sets of lap/400 off 90/2:00 (25)
Wednesday: 10km easy (10)
Thursday: AM 10km easy / PM 9km easy (19)
Friday: 10km easy (10)
Saturday: rest (0)
Sunday: AM 6km easy / PM Midlands Championships, 2nd in 15:24, ran home (24)
Week total: 98km
Week Beginning 01/06/2015
Monday: 16km easy (16)
Tuesday: AM 12km easy / PM grass session: lap, 4×400 off 60s, lap, 4×400 off 60s, lap, 4×200 off 200 jog. Very windy and tough (29)
Wednesday: 16km easy (16)
Thursday: AM 12km easy / PM 16km easy (28)
Friday: rest (0)
Saturday: AM 9km easy / PM Midland League Division 2: 3000SC, 2nd in 10:18, 1500, 5th in 4:19 (24)
Sunday: 17km easy (17)
Week total: 130km
Week Beginning 25/05/2015
Monday: 10km easy (10)
Tuesday: AM 11km easy / PM Tipton Open: 1500, 5th in 4:12.8, 3000, 8th in 9:05.8 25 mins later as tempo effort – 3:04/01/00 (25)
Wednesday: AM 12km easy / PM 10km easy (22)
Thursday: 15km easy (15)
Friday: AM 12km easy / PM track session: 2-4-6-8-k-k-8-6-4-2 all off 200 jog in 50-60s: 34, 70, 1:48, 2:28, 3:05, 3:03, 2:27, 1:47, 71, 33 (27)
Saturday: rest (0)
Sunday: AM 16km progression run 32:04/29:13, 10 min jog / PM 8km easy (26)
Week total: 125km
Week Beginning 18/05/2015
Monday: AM 12km easy / PM 13km moderate (25)
Tuesday: AM 11km easy / PM 17km easy (28)
Wednesday: rest, unwell (0)
Thursday: rest (0)
Friday: 12km moderate (12)
Saturday: 12km easy (12)
Sunday: AM 15 min warm up, 10x60s/60s on the canal towpath, 15 min cool down / PM 13km easy (25)
Week total: 102km
Week Beginning 11/05/2015
Monday: 11km easy (11)
Tuesday: Metchley session: 1-2-1-2-1 laps off 60/90, 75% effort (16)
Wednesday: 10km easy (10)
Thursday: AM 10km easy / PM 8 easy, strides (18)
Friday: rest (0)
Saturday: AM 6km easy / PM Highgate 10000 C race, 4th in 31:52.96 – PB (22)
Sunday: 16km easy (16)
Week total: 93km
Week Beginning 04/05/2015
Monday: AM 13km easy / PM 14km easy (27)
Tuesday: AM 10km easy / PM Metchley session: 5×5:00 off 60s (28)
Wednesday: 16km easy (16)
Thursday: 16km easy (16)
Friday: AM 12km easy / PM 10km alternating kms ~3:10/3:40 (26)
Saturday: rest (0)
Sunday: 12km easy (12)
Week total: 125km
Week Beginning 27/04/2015
Monday: AM 12km easy / PM 15km easy (27)
Tuesday: AM 12km easy / PM Metchley session: 4 x half lap, 90s, 2 lap tempo, 4 x half lap, 90s, 2 lap tempo, 4 x 200 (30)
Wednesday: 16km easy (16)
Thursday: 17km easy (17)
Friday: AM 11km easy / PM 10km tempo run on track: 16:55/16:12 (27)
Saturday: rest (0)
Sunday: 2 hour progression run: 59:10 out, 56:45 back, 15.2km each way, 5 min jog (31)
Week total: 148km
Week Beginning 20/04/2015
Monday: hurdle drills, 2×400 with hurdles, 15km easy (16)
Tuesday: AM 12km easy / PM grass session: 2 sets of 2km, 1km off 2:30/1:30 (28)
Wednesday: 16km moderate (16)
Thursday: AM 13km easy / PM 13km easy (26)
Friday: rest (0)
Saturday: AM 8km easy / PM Midland League Division 2, Yate – 2kSC 2nd in 6:28, 1500 3rd in 4:15.2, 400 relay leg 4th (24)
Sunday: 12km easy (12)
Week total: 122km
Week Beginning 13/04/2015
Monday: AM 10km easy / PM 14km easy (24)
Tuesday: AM 11km easy / PM Metchley session: 6:00 (2:30), 5 x 1:00 (1:00), 2 x 3:00 (1:30), 5 x 1:00 (1:00) (28)
Wednesday: 16km easy (16)
Thursday: 16 km easy (16)
Friday: AM 11km easy / PM 10km tempo run on track: 17:08-16:27 (27)
Saturday: rest (0)
Sunday: progression run – 60 mins out, 55 back, 5 min jog (30)
Week total: 141km
Week Beginning 06/04/2015
Monday: AM 14km easy / PM 10km easy (24)
Tuesday: AM 11km easy / PM Metchley session: 8 laps alternating (28)
Wednesday: 15km easy (15)
Thursday: AM 14km easy / PM 10km easy (24)
Friday: rest (0)
Saturday: AM 8km easy / PM National 12 Stage Road Relays, 29:37 on leg 3, lost 5 places (27)
Sunday: 25km easy (25)
Week total: 143km
Week Beginning 30/03/2015
Monday: AM 10km easy / PM 15km easy (25)
Tuesday: AM 8km easy / PM Metchley session: 5 x 1 lap at tempo effort (23)
Wednesday: 15km easy (15)
Thursday: AM 14km easy / PM 10km easy (24)
Friday: rest (0)
Saturday: AM 14km easy / PM 10km easy (24)
Sunday: 16 km easy (16)
Week total: 127km
Week Beginning 23/03/2015
Monday-Friday: rest
Saturday: AM 8km easy / PM Midlands 12 Stage, 16th on leg 1 (27)
Sunday: 21km moderate (21)
Week total: 48km
Week Beginning 16/03/2015
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: ran home (15)
Wednesday: 15km easy (15)
Thursday: 10km easy (10)
Friday: rest (0)
Saturday: 8km easy (8)
Sunday: Reading Half Marathon, 74th in 71:33 (22)
Week total: 90km
Week Beginning 09/03/2015
Monday: AM 9km easy / PM 16km easy (25)
Tuesday: AM 12km easy / PM road session 6×2:45 off 2:30 (28)
Wednesday: 19km easy (19)
Thursday: AM 12km easy / PM 16km easy, strides (28)
Friday: rest (0)
Saturday: AM 2 x 5km – parkrun in 16:17, 5 minute jog then tempo in 16:50 / PM 9km easy (26)
Sunday: 26km progression, 4km easy (30)
Week total: 156km
Week Beginning 02/03/2015
Monday: 16km easy (16)
Tuesday: AM 13km easy / PM 16km easy (29)
Wednesday: 15km easy (15)
Thursday: 15km easy (15)
Friday: rest (0)
Saturday: AM 8km easy / PM Inter Counties Cross Country Championships, 129th (26)
Sunday: 31km easy/moderate (31)
Week total: 132km
Week Beginning 23/02/2015
Monday: 12km easy (12)
Tuesday: 10km easy (10)
Wednesday: 12km easy (12)
Thursday: AM 10km easy / PM 8km easy (18)
Friday: rest (0)
Saturday: 8km easy (8)
Sunday: Berkhamsted Half Marathon, 2nd in 71:37 (26)
Week total: 86km
Week Beginning 16/02/2015
Monday: 16km easy (16)
Tuesday: ring road session – 1x90s, 1×3:00, 2×6:00, 1×3:00, 1x90s all off 90s (16)
Wednesday: AM 11km easy / PM 11km easy (22)
Thursday: 16km easy (16)
Friday: 8km easy (8)
Saturday: rest (0)
Sunday: AM 20km progression + 4km easy / PM 8km easy (32)
Week total: 110km
Week Beginning 09/02/2015
Monday: 16km easy (16)
Tuesday: AM 12km easy / PM road session 4×1:00, 1×3:00, 2×6:00, 1×3:00, 4×1:00 off 60/90 (29)
Wednesday: 19km easy (19)
Thursday: AM 12km easy / PM 15km moderate with 10x10s hill sprints (27)
Friday: rest (0)
Saturday: 4 x 2 miles off 90s: 10:59/38/38/34 (21)
Sunday: 15km easy (15)
Week total: 127km
Week Beginning 02/02/2015
Monday: 12km easy (12)
Tuesday: AM 9km easy / PM road session 6 x 3:00 off 90s (23)
Wednesday: 16km easy (16)
Thursday: 12km easy (12)
Friday: rest (0)
Saturday: AM 8km easy / PM Birmingham League, Cheltenham – 14th position (26)
Sunday: 26km easy (26)
Week total: 115km
Week Beginning 26/01/2015
Monday: 16km easy (16)
Tuesday: AM 12km easy / PM ring road session: 1x90s, 6×3:00, 1x90s all off 75s (27)
Wednesday: 19km easy (19)
Thursday: AM 12km easy / PM ran home, easy pace (26)
Friday: rest (0)
Saturday: AM 6 mile tempo in 32:55, slushy and snowy underfoot / PM 9km easy (26)
Sunday: 2 hour out and back, very windy (31)
Week total: 145km
Week Beginning 19/01/2015
Monday: 15km easy (15)
Tuesday: AM 8km easy / PM 1x3min, 3x6min, 1x3min off 90s (26)
Wednesday: 18km easy (18)
Thursday: AM 12km easy / PM 14km moderate (26)
Friday: rest (0)
Saturday: AM parkrun + 2.5km tempo effort / PM 8km easy (23)
Sunday: 27km moderate (27)
Week total: 135km
Week Beginning 12/01/2015
Monday: 16km easy (16)
Tuesday: AM 12km easy / PM ring road session: 5 x 7:30 with 90s recovery (30)
Wednesday: 17km easy (17)
Thursday: AM 11km easy / PM 15km easy (26)
Friday: AM 8km easy / PM skipped run – tight hamstring (8)
Saturday: rest (0)
Sunday: 16km hard 55:16 – 28:06/27:10, 15 min cool down (19)
Week total: 116km
Week Beginning 05/01/2015
Monday: AM 12km easy / PM 12km easy (24)
Tuesday: AM 11km easy / PM grass session: 16 x 1 min on, 1 min off (29)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM 14km easy (24)
Friday: rest (0)
Saturday: AM 8km easy / PM Birmingham League, Coventry – 22nd position (23)
Sunday: 27km easy (27)
Week total: 143km
Week Beginning 29/12/2015
Thursday: AM 14km easy / PM 12km easy (26)
Friday: rest (0)
Saturday: AM 8km easy / PM Warwickshire XC Championships, 6th position, team gold (25)
Sunday: 2 hours easy (27)
Week total: 119km