Week Beginning 26/12/2016
Monday: rest (0)
Tuesday: AM 12km easy / PM 12km easy (24)
Wednesday: 16km easy (16)
Thursday: AM 11km easy / PM road session 1-2-3-4-5-4-3-2-1 mins off 60s (28)
Friday: 16km easy (16)
Saturday: 15km easy (15)
Sunday: AM parkrun 16:15, 4×2:00 off 60s / PM 8km easy (26)
Week Beginning 19/12/2016
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: 16km easy (16)
Wednesday: AM 11km easy / PM road session 2,4,6,4,2 mins off 75s, 6x30s off 30s (27)
Thursday: 16km easy (16)
Friday: rest (0)
Saturday: AM 8km tempo run 27:24 / PM 9km easy (25)
Sunday: 25km progression run (25)
Week Beginning 12/12/2016
Monday: 15km easy (15)
Tuesday: AM 10km easy / PM road session 4×5:00 with 2x300m hill reps between (27)
Wednesday: 16km easy (16)
Thursday: rest (0)
Friday: AM 8km easy / PM 30:00 tempo run – 8.83km (24)
Saturday: 14km easy (14)
Sunday: 22km easy (22)
Week Beginning 05/11/2016
Monday – Thursday: rest , unwell (0)
Friday: 3km easy (3)
Saturday: 6km easy (6)
Sunday: 12km moderate (12)
Week Beginning 28/11/2016
Monday: 15km easy (15)
Tuesday: AM 10km easy / PM road session 10×2:00 off 60s (26)
Wednesday: 9km easy (9)
Thursday: 10km easy (10)
Friday: rest (0)
Saturday: AM 8km easy / PM Birmingham League XC, 17th (22)
Sunday: 20km easy (20)
Week Beginning 21/11/2016
Monday: 10km easy (10)
Tuesday: AM 10km easy / PM road session 5×1.6km off 90s 5:18, 14, 02, 02, 55 (27)
Wednesday: 14km easy (14)
Thursday: rest (0)
Friday: AM 10km easy / PM 2x4km off 4:00 with first 2:00 each rep flat out – 12:49,12:35 (26)
Saturday: 10km easy (10)
Sunday: 28km progression run (28)
Week Beginning 14/11/2016
Monday: 16km easy (16)
Tuesday: 16km easy (16)
Wednesday: AM 10km easy / PM road session 1,2,3,4,5,4,3,2,1 minutes off 60s (27)
Thursday: 16km easy (16)
Friday: rest (0)
Saturday: AM parkrun 16:17, 3×4:00 off 60s / PM 8km easy (25)
Sunday:
Week Beginning 07/11/2016
Monday 16km easy (16)
Tuesday: AM 10km easy / PM road session – 3km 9:40, 3x300m hill reps, 1km tempo 3:17, 3x300m hill reps, 3km 9:33 (27)
Wednesday: 17km easy (17)
Thursday: 16km easy (16)
Friday: 10km easy (10)
Saturday: rest (0)
Sunday: AM 10km moderate / PM road session 6×1.5km tempo intervals off 60s quick recoveries 4:55 average (30)
Week Beginning 31/10/2016
Monday: 14km easy (14)
Tuesday: AM 10km easy / PM road session – 2km tempo 6:55, 8x300m hill reps, 2km hard 6:25 (26)
Wednesday: 16km easy (16)
Thursday: 16km easy (16)
Friday: AM 10km easy / PM road session 8x1km off 60s quick recoveries (25)
Saturday: rest (0)
Sunday: 28km moderate (28)
Week Beginning 24/10/2016
Monday: AM 10km easy /PM 10km easy (20)
Tuesday: AM 10km easy / PM road session – 4 x mile off 90s, 5x20s hill reps (27)
Wednesday: 16km easy (16)
Thursday: 16km easy (16)
Friday: AM 10km easy / PM 15:00 warm up, 12km tempo 20:36/19:59, 15:00 cool down (29)
Saturday: rest (0)
Sunday: 28km moderate (28)
Week Beginning 17/10/2016
Monday: AM 8km easy / PM 8km easy (16)
Tuesday: rest (0)
Wednesday: 16km easy (16)
Thursday: 16km easy (16)
Friday: AM 10km easy / PM track session 10×800 off lap jog – 2:32,33,33,32,33,30,31,27,27,24 (26)
Saturday: 16km easy (16)
Sunday: AM 20km easy / PM 8km easy (28)
Week Beginning 10/10/2016
Monday: 16km easy (16)
Tuesday: AM 10km easy / PM road session 2km, 4x30s hills, 2x1km off 60s, 4x30s hills, 2km – 6:33, 3:04, 3:03, 6:18 (26)
Wednesday: 16km easy (16)
Thursday: 16km easy (16)
Friday: rest, unwell (0)
Saturday: rest (0)
Sunday: AM 10km easy / PM 10km tempo 33:55 (27)
Week Beginning 03/10/2016
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: AM 10km easy / PM road session – mile, 4x300m hill, mile, 4x300m hill, mile (26)
Wednesday: rest (0)
Thursday: 10km easy (10)
Friday: 8km easy (8)
Saturday: AM 8km easy / PM National 6 Stage Road Relays, leg 4 – 18:44 (22)
Sunday: 26km progression (26)
Week Beginning 26/09/2016
Monday: easy run home (16)
Tuesday: AM 10km easy / PM grass session: 3 lap tempo, 10x~200m hills, 3 lap tempo (26)
Wednesday: 14km easy (14)
Thursday: 16km easy (16)
Friday: AM 10km easy / PM 10km tempo 33:43 (27)
Saturday: 13km easy (13)
Sunday: rest (0)
Week Beginning 19/09/2016
Monday: 14km easy (14)
Tuesday: AM 10km easy / PM road session 8x1km off 60s – 3:23, 19, 16, 15, 15, 15, 15, 11 (26)
Wednesday: 10km easy (10)
Thursday: 10km easy (10)
Friday: rest (0)
Saturday: AM 8km easy / PM Midland 6 Stage leg 3: 18:53, +3 places – team 8th (22)
Sunday: 23km easy (23)
Week Beginning 12/09/2016
Monday: 14km easy (14)
Tuesday: AM 10km easy / PM grass session 6:00 tempo, 10x60s, 6:00 tempo all off 60s (26)
Wednesday: rest (0)
Thursday: 15km easy (15)
Friday: AM 10km easy / PM 8km tempo on grass 27:37 (26)
Saturday: 15km easy (15)
Sunday: 25km moderate (25)
Week Beginning 05/09/2016
Monday: 14km easy (14)
Tuesday: grass session 1 x 3 laps, 3 x lap off 60s, 4 x half lap off 75s (16)
Wednesday: 12km easy (12)
Thursday: 15km easy (15)
Friday: AM 10km easy / PM 20 min tempo rum on grass (23)
Saturday: rest (0)
Sunday: 22km progression run 87:09 (22)
Week Beginning 29/08/2016
Monday: rest (0)
Tuesday: 15km easy (15)
Wednesday: AM 15km moderate / PM 9km easy (24)
Thursday: 15km easy (15)
Friday: 15km easy (15)
Saturday: AM 15km easy / PM 10km easy (25)
Sunday: 22km easy (22)
Week Beginning 22/08/2016
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: 12km easy (12)
Wednesday: AM 10km easy / PM 12km moderate (22)
Thursday: rest (0)
Friday: AM 14km moderate / PM 9km easy (23)
Saturday: AM 15km easy / PM 10km easy (25)
Sunday: 16km easy (16)
Week Beginning 15/08/2016
Monday: rest (0)
Tuesday: rest (0)
Wednesday: rest (0)
Thursday: rest (0)
Friday: rest (0)
Saturday: rest (0)
Sunday: 7km easy (7)
Week Beginning 08/08/2016
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: 8km easy (8)
Wednesday: AM 8km easy / PM Rowheath 5k, 3rd in 15:40 (18)
Thursday: rest (0)
Friday: rest (0)
Saturday: rest (0)
Sunday: rest (0)
Week Beginning 01/08/2016
Monday: AM 10km easy / PM 13km easy (23)
Tuesday: AM 8km easy / PM Metchley session 5 x lap off 90s (23)
Wednesday: 15km easy (15)
Thursday: 10km easy (10)
Friday: rest (0)
Saturday: AM 8km easy / PM Midland League Division 2: 3000m steeplechase – 2nd in 9:52.5 (PB), 1500m – 3rd/1st B in 4:17.8 (23)
Sunday: 16km easy (16)
Week Beginning 25/07/2016
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: AM 10km easy / PM grass session 4×1200 off 2:30, 7x30s/30s (26)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM 12 sets of 1:00/2:00 on treadmill (23)
Friday: rest (0)
Saturday: Swansea Bay parkrun, 15:54 (14)
Sunday: 19km easy (19)
Week Beginning 18/07/2016
Monday: rest (0)
Tuesday: Tipton BMC regional 5000 – 1st in 15:21.9 (11)
Wednesday: 12km easy (12)
Thursday: AM 10km easy / PM 13km easy (23)
Friday: 10km easy (10)
Saturday: AM 8km easy / PM Oxford BMC Grand Prix, C race – 8th in 15:36.17 (19)
Sunday: rest (0)
Week Beginning 11/07/2016
Monday: AM 10km easy / PM 13km easy (23)
Tuesday: AM 9km easy / PM grass session – 2 sets of 2:00,4:00,6:00 off 1:00,2:00,3:00 (26)
Wednesday: 13km easy (13)
Thursday: 16km easy (16)
Friday: rest (0)
Saturday: 8km easy (8)
Sunday: 8km easy (0)
Week Beginning 04/07/2016
Monday: AM 12km easy / PM 11km easy (23)
Tuesday: 14km (14)
Wednesday: AM 10km easy / PM Leamington Open 3000, 1st in 8:57.17 – 3:02, 2:57, 2:58, 2km tempo 6:38 straight after (21)
Thursday: rest (0)
Friday: AM 11km easy / PM grass session – 15 x 60s/60s (28)
Saturday: 16km easy (16)
Sunday: AM 16km progression run, 5 mins easy / PM 8km easy (25)
Week Beginning 27/06/2016
Monday: AM 10km easy / PM 13km easy (23)
Tuesday: 10km easy / PM grass session 8×2:00 off 60s (27)
Wednesday: 10km easy (10)
Thursday: 16km easy (16)
Friday: AM 14km easy / PM 10km progression (24)
Saturday: rest (0)
Sunday: AM 10km easy / PM Midland League Division 2: 2k steeplechase – 2nd in 6:32.0, 1500 – 2nd B in 4:14.0 (24)
Week Beginning 20/06/2016
Monday: AM 10km easy / PM track session 3×1000 (90), 3×600 (2:00), 3×400 (2:00) – 2:55, 57, 56, 1:48, 45, 48, 69, 68, 68 (23)
Tuesday: rest (0)
Wednesday: 12km easy (12)
Thursday: AM 11km easy / PM 5 mile tempo 26:35 (25)
Friday: 16km easy (16)
Saturday: 14km easy (14)
Sunday: AM 12km easy / PM 9km easy (21)
Week Beginning 13/06/2016
Monday: AM 12km easy / PM 10km easy (22)
Tuesday: AM 10km easy / PM 11km progression 40:45, 5km easy (26)
Wednesday: 13km easy (13)
Thursday: 13km easy (13)
Friday: AM 11km easy / PM track session 5×1000, 5×200 off 200 jog in 60-70s, 5:00 between sets: 3:06, 04, 01, 00, 59, 32, 32, 39, 30, 30 (24)
Saturday: rest (0)
Sunday: AM 10km easy / PM 8km easy (18)
Week Beginning 06/06/2016
Monday: 14km easy (14)
Tuesday: AM 10km easy / PM Metchley session 5 x lap off 90, 6 x 30s off 60 (25).
Wednesday: 10km easy (10)
Thursday: AM 10km easy / PM 10km easy (20)
Friday: rest (0)
Saturday: 10km easy (10)
Sunday: AM 8km easy / PM Midland Championships 5000m, 8th in 15:29.15 (18)
Week Beginning 30/05/2016
Monday: AM track session – mile tempo, 1000, 800, 600, 400, 200, mile tempo 5:15, 3:04, 2:26, 1:44, 66, 29, 5:10 / PM 11km easy (28)
Tuesday: 15km easy (15)
Wednesday: 16km progression (16)
Thursday: 10km easy (10)
Friday: rest (0)
Saturday: AM 9km easy / PM Midland League 3000 SC 2nd in 10:10, 3000 2nd in 9:04.8 (24)
Sunday: 24km easy (24)
Week Beginning 23/05/2016
Monday: AM 14km easy / PM 10km easy (24)
Tuesday: AM 10km easy / PM 17km easy (27)
Wednesday: 14km with hard last 3km (14)
Thursday: 11km easy (11)
Friday: AM 10km easy / PM track session 1000, 4×400, 1000, 4×400, 1000 – 3:08, 70, 70, 69, 68, 3:04, 70, 69, 68, 66, 3:02 (25)
Saturday: 14km easy (14)
Sunday: rest (0)
Week Beginning 16/05/2016
Monday: 13km easy (13)
Tuesday: AM 10km easy / PM grass session 3 sets of 3:00,1:00 hard (22)
Wednesday: 10km easy (10)
Thursday: 11km easy, strides (11)
Friday: rest (0)
Saturday: AM 6km easy / PM Highgate 10000 race 3, 24th in 33:00.88 (21)
Sunday: 16km easy (16)
Week Beginning 09/05/2016
Monday: AM 10km easy / PM 11km easy (21)
Tuesday: 9km easy (9)
Wednesday: AM 10km easy / PM road session 10,8,6,4,2 mins off 2:00 (27)
Thursday: 16km easy (16)
Friday: 16km easy (16)
Saturday: rest (0)
Sunday: 8km moderate (8)
Week Beginning 02/05/2016
Monday: AM 10km easy / PM hurdle drills, 2×400 with barriers, 5×1600 going every 7 mins – 5:13,16,08,08,01, 4×200 off 200 (26)
Tuesday: 12km easy (12)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM 13km easy (23)
Friday: 10km easy (10)
Saturday: rest (0)
Sunday: AM 9km easy / PM Midland League – 2k steeplechase, 2nd in 6:37.7, 1500, 5th in 4:19.9 (21)
Week Beginning 25/04/2016
Monday: rest, unwell (0)
Tuesday: rest, unwell (0)
Wednesday: rest, unwell (0)
Thursday: 7km easy (7)
Friday: 12km easy (12)
Saturday: rest (0)
Sunday: rest (0)
Week Beginning 18/04/2016
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: fartlek on grass 10x(2:00/1:00) (17)
Wednesday: 10km easy (10)
Thursday: 10km easy (10)
Friday: AM 10km easy / PM track session 4k,3k,2k,1k off 2:00 jog – 13:25,9:45,6:20,3:03 (25)
Saturday: rest (0)
Sunday: 16km
Week Beginning 11/04/2016
Monday: 15km easy (15)
Tuesday: AM 11km easy / PM 12km easy (23)
Wednesday: rest (0)
Thursday: 10km easy (10)
Friday: 8km easy (8)
Saturday: National 12 Stage, 33rd on leg 1 (17)
Sunday: AM 8km easy / PM 11km easy (19)
Week total: 92km
Week Beginning 04/04/2016
Monday: rest (0)
Tuesday: grass session: 15x(60s/60s) fartlek (18)
Wednesday: 18km easy (18)
Thursday: AM 12km easy / PM 10km easy (22)
Friday: AM 10km easy / PM track session: 6000 tempo, 2×2000 off lap jog 20:08,6:31,6:26 (26)
Saturday: 14km easy (14)
Sunday: AM 16km progression 60:55, 5:00 jog before and after / PM 8km easy (26)
Week total: 124km
Week Beginning 28/03/2016
Monday: 8km easy (8)
Tuesday: AM 30 min fartlek: 15x(60/60), 20 min warm up, cool down / PM 13km moderate (29)
Wednesday: rest (0)
Thursday: AM 10km easy / PM 10km easy (20)
Friday: 9km easy (9)
Saturday: Midland 12 Stage, 8th on leg 1 (16)
Sunday: 31km easy (31)
Week total: 113km
Week Beginning 21/03/2016
Monday: 16km easy (16)
Tuesday: AM 11km easy / PM road session: 5 sets of 500/1000 off 90, strides (27)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM 10km easy (20)
Friday: AM 10km easy / PM track session 5×2000 off 400 jog 6:34,33,29,26,21 (27)
Saturday: rest (0)
Sunday: AM 16km easy / PM 9km easy (25)
Week total: 131km
Week Beginning 14/03/2016
Monday: 16km easy (16)
Tuesday: AM 10km easy / PM road session 5×4:30 off 90, 6x30s hill reps (27)
Wednesday: 16km easy (16)
Thursday: 15km easy (15)
Friday: AM 11km easy / PM 10km tempo on track 17:14/16:37 (26)
Saturday: rest (0)
Sunday: AM 25km easy / PM 6km moderate (31)
Week total: 131km
Week Beginning 07/03/2015
Monday: 16km easy (16)
Tuesday: AM 10km easy / PM road session – 4x60s off 60, 4×3:00 off 60, 8x30s off 30 (25)
Wednesday: 16km easy (16)
Thursday: 16km easy (16)
Friday: AM 10km easy / PM 8km tempo run on track 13:55-13:25 (24)
Saturday: rest (0)
Sunday: AM 18km easy / PM 10km easy (28)
Week total: 125km
Week Beginning 29/02/2016
Monday: AM 10km easy / 10km moderate (20)
Tuesday: 14km easy (14)
Wednesday: AM 10km easy / 10km easy (20)
Thursday: 16km easy (16)
Friday: rest (0)
Saturday: 15km easy (15)
Sunday: AM 16km easy / PM 10km easy (26)
Week total: 111km
Week Beginning 22/02/2016
Monday: 14km easy (14)
Tuesday: road session 5 x mile off 90 + strides (15)
Wednesday: 14km easy (14)
Thursday: rest (0)
Friday: 8km easy (8)
Saturday: National XC Championships, 262nd (14)
Sunday: 8km hard (8)
Week total: 73km
Week Beginning 15/02/2016
Monday: rest (0)
Tuesday: rest (0)
Wednesday: 14km easy (14)
Thursday: AM 15km easy / PM 11km easy (26)
Friday: AM 16km easy / PM 10km easy (26)
Saturday: parkrun 16:50 (18)
Sunday: 32km with 3 x 3 miles off 2:00 – 16:57/36/43 (32)
Week total: 116km
Week Beginning 08/02/2016
Monday: 9km easy (9)
Tuesday: AM 11km easy / PM road session 10x500m off 60s (24)
Wednesday: 12km easy (12)
Thursday: AM 10km easy / PM 8km easy (18)
Friday: rest (0)
Saturday: AM 8km easy / PM Birmingham League XC – Wolverhampton, 28th (24)
Sunday: 32km – long warm up, 8 miles hard 22:40/22:00, 2 miles moderate, jog to end (32)
Week total: 119km
Week Beginning 01/02/2016
Monday: AM 11km easy / PM 14km easy (25)
Tuesday: AM 12km easy / PM road session: 2 x 90s off 90, 4 x 3:00 off 90, 4 x 60s off 60 (26)
Wednesday: 17km easy (17)
Thursday: 8km easy (8)
Friday: rest (0)
Saturday: 10km easy (10)
Sunday: 28km with 8 mile progression run 23:46/22:23 (27)
Week total: 114km
Week Beginning 25/01/2016
Monday: 15km easy (15)
Tuesday: AM 12km easy / PM road session 3 x (mile, half mile) off 90, 4 x 60s off 60 (28)
Wednesday: 17km easy (17)
Thursday: AM 11km easy / PM 14 easy (25)
Friday: AM 10km easy / PM 16km progression run 29:38/28:42, 5 min jog (27)
Saturday: rest (0)
Sunday: 27km easy (27)
Week total: 139km
Week Beginning 18/01/2016
Monday: 8km easy (8)
Tuesday: rest, unwell (0)
Wednesday: rest, unwell (0)
Thursday: 8km moderate (8)
Friday: 15km easy (15)
Saturday: 20km easy (20)
Sunday: 23km moderate (23)
Week total: 74km
Week Beginning 11/01/2016
Monday: AM 12km easy / PM 14km easy (26)
Tuesday: AM 11km easy / PM road session at the Vale 2 x half mile, 1 x mile, 2 x 90s, 1 x mile, 2 x half mile all off 90 (27)
Wednesday: 17km easy (17)
Thursday: AM 15km easy / PM 11km easy (26)
Friday: rest (0)
Saturday: AM 9km easy / PM Birmingham League XC – 32nd (25)
Sunday: 28km moderate (28)
Week total: 149km
Week Beginning 04/01/2016
Monday: 11km moderate (11)
Tuesday: AM 12km easy / PM 4km fartlek run on hilly loop (20)
Wednesday: 14km easy (14)
Thursday: AM 10km easy / PM 9km easy (19)
Friday: rest (0)
Saturday: AM 8km easy / PM Warwickshire XC Championships – 7th (26)
Sunday: 22km easy (22)
Week total: 112km
Week Beginning 28/12/2015
Friday: rest (0)
Saturday: AM parkrun 16:15 / PM 11km easy (25)
Sunday: AM 20km progression / PM 10km easy (30)
Week total: 146km