Week Beginning 25 December
Monday: AM 12km easy, hurdle drills / PM 11km easy (23)
Tuesday: AM 10km easy / PM hill session 12*400m (27)
Wednesday: rest (0)
Thursday: AM 10km easy / PM road session 8*1km off 60s – odds downhill, evens uphill – 3:00,09,01,10,01,09,00,09, weights (26)
Friday: AM 10km easy / PM 10km easy (20)
Saturday: grass session – 7,6,5,4,3,2,1 minutes with diminishing recoveries, 6*30s hill reps (16)
Sunday: 24km easy (24)
Week Beginning 18 December
Monday: AM 10km easy / PM 11km easy, hurdle drills (21)
Tuesday: AM 10km easy / PM 16km tempo run 55:09, weights (27)
Wednesday: 13km easy, hurdle drills (13)
Thursday: AM 11km easy / PM track session 8*600 off 90s in 1:43,43,42,43,42,43, strides (27)
Friday: rest (0)
Saturday: AM grass session 5*1600 off 2:00, 5:13 average / PM 10km easy (26)
Sunday: 23km easy (23)
Week Beginning 11 December
Monday: AM 16km easy / PM 9km easy (25)
Tuesday: 20km moderate (20)
Wednesday: 15km easy (15)
Thursday: AM 10km easy / PM 15km easy (25)
Friday: rest (0)
Saturday: 17km moderate (17)
Sunday: AM 18km moderate / PM 10km easy (28)
Week Beginning 04 December
Monday: AM 10km easy / PM 13km easy (23)
Tuesday: AM 9km easy / PM track session 16*400 with recoveries of 5*60s,5*45s,5*30s, all 68-72 (23)
Wednesday: 14km easy (14)
Thursday: 10km with 2 miles hard in 10:02 (10)
Friday: rest (0)
Saturday: AM 16km moderate / PM 8km easy (24)
Sunday: 18km easy (18)
Week Beginning 27 November
Monday: AM 8km easy / PM 12km easy, drills and hurdles (20)
Tuesday: AM 10km easy / PM road session 10*500 off 60s. 6*30s hill reps (26)
Wednesday: 16km easy (16)
Thursday: 10km with 10:00 tempo (10)
Friday: rest (0)
Saturday: Birmingham League XC, Stoke, 19th (16)
Sunday: 16km easy (16)
Week Beginning 20 November
Monday: AM 10km easy / PM 12km easy, drills and hurdles (22)
Tuesday: 10*2:30 hill reps (20)
Wednesday: rest (0)
Thursday: AM 10km easy / PM 16km progression run at 3:42/km (26)
Friday: 17km easy (17)
Saturday: road session 5:00,10:00,10:00,5:00 off 2:00 at 3:11,3:18/km (17)
Sunday: 26km moderate (26)
Week Beginning 13 November
Monday: AM 10km easy / PM 13km easy, drills and hurdles (23)
Tuesday: AM 9km easy / PM 16km progression run at 3:40/km (25)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM 13km progression run at 3:49/km (27)
Friday: rest (0)
Saturday: 5km warm up, vo2max test 8*3:00 off 30s increasing from 13km/h-20km/h, ‘ramp test,’ 4*3:00 at 18km/h (17)
Sunday: 26km moderate (26)
Week Beginning 06 November
Monday: AM 8km easy / PM 12km easy (20)
Tuesday: AM 8km easy / PM road session 5 sets of 90s,2:00 off 60s, 5*30s hill reps (23)
Wednesday: 16km easy (16)
Thursday: AM 8km easy / PM 9km with 3km tempo in the middle (17)
Friday: rest (0)
Saturday: AM 7km easy / PM Birmingham League XC, Cheltenham – 20th (22)
Sunday: 22km moderate (22)
Week Beginning 30 October
Monday: AM 8km easy / PM 12km easy, hurdle drills (20)
Tuesday: AM 8km easy / PM 12km progression at 4:03 average, 2km easy (22)
Wednesday: 13km easy (13)
Thursday: AM 9km easy / PM 16km progression run at 3:45 average (26)
Friday: rest (0)
Saturday: AM fartlek + parkrun in 16:26 / PM 8km easy (24)
Sunday: AM 16km easy / PM 6km easy, drills and hurdles (22)
Week Beginning 23 October
Monday: rest (0)
Tuesday: 10 mins jogging on grass (2)
Wednesday: 15 mins easy (3)
Thursday: 20 mins easy (4)
Friday: 5km easy (5)
Saturday: AM 6km moderate / PM 8km easy (14)
Sunday: 16km easy (16)
Week Beginning 16 October
Week off – torn calf
Week Beginning 09 October
Week off – torn calf
Week Beginning 02 October
Monday: 16km easy, drills and hurdles (16)
Tuesday: AM 10km easy / PM 3:00 on grass, 6*(400,300,200) on track off 60,45,30, 3:00 on grass (25)
Wednesday: 16km easy (16)
Thursday: AM 8km easy / PM 10km moderate (18)
Friday: rest (0)
Saturday: AM 8km easy / PM National 6 Stage, 80th on leg 1 in 20:18 – jogged last mile with an injured calf (18)
Sunday: rest (0)
Week Beginning 25 September
Monday: AM 8km easy / PM 13km easy, drills and hurdles (21)
Tuesday: AM 8km easy / PM 15km progression run – 3:37 average, circuits (25)
Wednesday: 14 km easy (14)
Thursday: AM 10km easy / PM road session – 800, 10*500, 800, strides (25)
Friday: rest (0)
Saturday: 6*300m hill reps, parkrun in 16:06 (16)
Sunday: 24km moderate (24)
Week Beginning 18 September
Monday: 15 km easy, drills + hurdles (15)
Tuesday: AM 10km easy / PM road session mile, 2 miles, 2 miles, mile off 2:00/3:00 (27)
Wednesday: 12km easy (12)
Thursday: 8km easy, strides (8)
Friday: rest (0)
Saturday: Midland 6 Stage, 10th on leg 1 in 18:38 (15)
Sunday: AM 16km easy / PM 10km easy (26)
Week Beginning 11 September
Monday: 16km easy (16)
Tuesday: AM 9km easy / PM road session 800, 10*500, 800 off 60s (23)
Wednesday: 16km easy (16)
Thursday: AM 9km easy / PM 16km tempo (26)
Friday: 16km easy (16)
Saturday: rest (0)
Sunday: 25km moderate (25)
Week Beginning 04 September
Monday: 16km easy (16)
Tuesday: AM 8km easy / PM 15km progression run (25)
Wednesday: 15km easy (15)
Thursday: AM 8km easy / PM 15km progression run (24)
Friday: rest (0)
Saturday: 16km in 63:40 with 5*200 hills, 5km tempo on grass in 17:38, 5*200 hills (16)
Sunday: 24km easy (24)
Week Beginning 28 August
Monday: 8km easy (8)
Tuesday: 13km easy (13)
Wednesday: AM 12km easy / PM 10km easy (22)
Thursday: AM 8km easy / PM 9 mile progression run (24)
Friday: rest (0)
Saturday: 20km moderate (20)
Sunday: 12km easy (12)
Week Beginning 21 August
Rest week
Week Beginning 14 August
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: AM 8km easy / PM grass session – 6 sets of 60s,45s,30s off 45s, 5:00 tempo 3:05 pace (23)
Wednesday: 13km easy (13)
Thursday: track session 8*200 with barriers, 6 ‘water jumps’ into sand, 4*200 accelerating (10)
Friday: 8km easy (8)
Saturday: rest (0)
Sunday: AM 7km easy / PM BAL Premier League steeplechase – 1st B in 9:34.44 (15)
Week Beginning 07 August
Monday: 15km easy (15)
Tuesday: AM 8km easy / PM grass session 3*10:00 off 2:00 – 3:16 average pace, strides (25)
Wednesday: 14km easy (14)
Thursday: AM 10km easy / PM 10km easy (20)
Friday: AM 8km easy / PM track session – 3*800,3*600,3*400,3*200, 200 jog between efforts, 400 between sets – 2:22,22,21, 1:43,43,44,65,65,64,31,30,29 (24)
Saturday: rest (0)
Sunday: 19km easy (19)
Week Beginning 31 July
Monday: 12km easy (12)
Tuesday: AM 7km easy / PM track session 6*600,4*200 off 90s – 1:40,40,40,39,40,41,31,30,29,29 (20)
Wednesday: 15km easy (15)
Thursday: 8km easy (8)
Friday: rest (0)
Saturday: AM 8km easy / PM Midland League Division 1 steeplechase – 2nd/1st B in 9:41.7 (17)
Sunday: 19km moderate (19)
Week Beginning 24 July
Monday: rest (0)
Tuesday: AM 10km easy / PM Corby Open 3000, 2nd in 8:47.4 – PB (18)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM 10km easy, drills, barriers (20)
Friday: AM 10km easy / PM grass session 2*10*400 off 30s with 3:00 between sets (27)
Saturday: 8km easy (8)
Sunday: 20km easy (20)
Week Beginning 17 July
Monday: rest (0)
Tuesday: AM 8km easy / PM Tipton BMC mile – 8th in 4:27.3 (15)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM 10km easy – abandoned session due to tight hamstring (20)
Friday: 12km easy (12)
Saturday: grass session 10 sets of 60s/60s (14)
Sunday: 14km easy (14)
Week Beginning 10 July
Monday: AM 10km easy / PM 12km easy (22)
Tuesday: 10km easy (10)
Wednesday: rest (0)
Thursday: 10km, strides and barriers (10)
Friday: 7km easy (7)
Saturday: BAL Premiership 3000m steeplechase, 1st in B race in 9:38.57 – PB (9)
Sunday: 8km easy (8)
Week Beginning 02 July
Monday: 12km easy (12)
Tuesday: AM 10km easy / PM track session – 10*500 off 75, 84.5 average (24)
Wednesday: 10km easy (10)
Thursday: AM 8km easy / PM 8km easy (16)
Friday: rest (0)
Saturday: AM 8km easy / PM BMC Grand Prix 5000, Loughborough – 10th in 15:05.6 – PB (19)
Sunday: 16km easy (16)
Week Beginning 26 June
Monday: AM 10km easy / PM 11km easy (21)
Tuesday: AM 10km easy / PM grass session – 3*7:00 off 90s, 6 short sprints (25)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM grass session – 4 sets of 800/400 with 30s recovery and 3:00 between sets, strides (26)
Friday: 15km easy (15)
Saturday: rest (0)
Sunday: AM 20km moderate / PM 8km easy (28)
Week Beginning 19 June
Monday: 8km easy (8)
Tuesday: AM 8km easy / PM Tipton BMC 5000 – 8th in 15:23.4 (18)
Wednesday: 16km easy (16)
Thursday: 10km easy (10)
Friday: rest (0)
Saturday: 8km easy (8)
Sunday: 16km moderate (16)
Week Beginning 12 June
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: AM 10km easy / PM grass session – 1,2,3,2,1,2,3,2,1,2,3,2,1 mins off half previous effort recovery (27)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM track session 10*400 off 3:00 in 63-65 (24)
Friday: 14km easy (14)
Saturday: 16km moderate off road with 5 long hill efforts (16)
Sunday: rest (0)
Week Beginning 05 June
Monday: AM 12km easy / PM 10km easy (22)
Tuesday: AM 10km easy / PM 14km easy (24)
Wednesday: rest (0)
Thursday: AM 10km easy / PM track session: 5*500,4*400,3*300,2*200,2*100 off 90s – 84, 68, 48, 32 (23)
Friday: 14km easy (14)
Saturday: 21km easy (21)
Sunday: 8km easy (21)
Week Beginning 29 May
Monday: 8km easy (8)
Tuesday: 10km easy (10)
Wednesday: hill session: 10*60s off road (14)
Thursday: 17km easy (17)
Friday: 10km moderate (10)
Saturday: rest (0)
Sunday: AM 8km easy / PM Midland League Division 1 steeplechase – 1st in 9:46.09, PB (17)
Week Beginning 22 May
Monday: 8km easy (8)
Tuesday: AM 8km easy / PM BMC regional Tipton – 3rd in 4:07.4, PB (16)
Wednesday: 16km easy (16)
Thursday: AM 12km easy / PM 12km easy (24)
Friday: AM 10km easy / PM Metchley session – 6*lap off 2:00 – 2:55,58,56,53,53,53 (26)
Saturday: rest (0)
Sunday: 20km easy (20)
Week Beginning 15 May
Monday: AM 12km easy / PM 10km easy (22)
Tuesday: AM 10km easy / PM grass session 1-2-3-2-1-2-3-2-1 minutes with previous rep duration for recovery (26)
Wednesday: 14km easy (14)
Thursday: AM 10km easy / PM track session 400-800-400 off 90s in 63,2:14,64, 2*4*400 off 200 jog: all 29-31 (23)
Friday: rest (0)
Saturday: AM Parkrun 16:19, strides on grass / PM 9km easy (21)
Sunday: 8km easy (8)
Week Beginning 08 May
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: AM 8km easy / PM grass session of ~ mile, 16*400 off 30s, mile (26)
Wednesday: 17km easy (17)
Thursday: AM 12km easy / PM 12km moderate (24)
Friday: rest (0)
Saturday: track session 4*1km over barriers off 2:00 recovery 3:08,10,10,12 (11)
Sunday: AM 16km easy / PM 10km easy (26)
Week Beginning 01 May
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: AM 8km easy / PM track session 10*400 off 3:00 – 64 average (21)
Wednesday: 9km easy (9)
Thursday: 10km easy (10)
Friday: 12km easy (12)
Saturday: rest (0)
Sunday: AM 8km easy / 12km easy (20)
Week Beginning 24 April
Rest week
Week Beginning 17 April
??London Marathon
Week Beginning 10 April
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: AM 10km easy / PM track session: 16*400 off 60s, strides on grass (24)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM 11km easy (21)
Friday: AM 10km easy / PM 16km tempo run 56:28 (29)
Saturday: 12km easy (12)
Sunday: rest (0)
Week Beginning 03 April
Monday: 10km easy (10)
Tuesday: AM 8km easy / PM 12km easy, strides on grass (20)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM 10km easy (20)
Friday: rest (0)
Saturday: AM 8km easy / PM National 12 stage, 28:42 on leg 7 (25)
Sunday: 21km easy (21)
Week Beginning 27 March
Monday: 17km easy (17)
Tuesday: AM 11km easy / PM track session 4*400 off 60s, 4*800 off 2:00, 4*400 off 60s (26)
Wednesday: 17km easy (17)
Thursday: AM 12km easy / PM 16km easy (28)
Friday: rest (0)
Saturday: 12*40s hill reps, 1*12 stage short leg with efforts on hills and recovery on flats (18)
Sunday: 40km progression in 2:35, 5 min jog (41)
Week Beginning 20 March
Monday: 15km easy (15)
Tuesday: AM 12km easy / PM 13km easy (25)
Wednesday: road session: 1,2,3,2,1,2,3,2,1,2,3,2,1 mins off half previous effort recovery (16)
Thursday: 10km easy (10)
Friday: rest (0)
Saturday: 10km easy (10)
Sunday: 16km easy (16)
Week Beginning 13 March
?? Gloucester 20
Week Beginning 06 March
Monday: AM 10km easy / PM 10 km easy (20)
Tuesday: AM 10km easy / PM road session – 6*1km off 90s 3:16,15,06,16,01,58 (26)
Wednesday: 10km easy (10)
Thursday: 10km easy (10)
Friday: 8km easy (8)
Saturday: rest (0)
Sunday: Bath Half Marathon, 15th in 71:34 (23)
Week Beginning 27 February
Monday: 13km easy (13)
Tuesday: AM 10km easy / PM 12km easy (22)
Wednesday: AM 10km easy / PM road session – 800, 8*500 off 60s, 800, strides (25)
Thursday: 17km easy (17)
Friday: rest (0)
Saturday: 12km tempo 40:14 (20)
Sunday: 13km easy (13)
Week Beginning 20 February
Monday: 8km easy (8)
Tuesday: road session – 30 mins fartlek: 60s on / 60s off – 8.5km total (18)
Wednesday: 21km easy (21)
Thursday: AM 10km easy / PM 8km easy (18)
Friday: AM 11km easy / PM 10km tempo 33:10 – 16:45,16:25 (29)
Saturday: rest (0)
Sunday: 28km easy (28)
Week Beginning 13 February
Monday: 15km easy (15)
Tuesday: AM 10km easy / PM road session 1,2,3,2,1,2,3,2,1,2,3,2,1 mins off half previous rep recovery (26)
Wednesday: 14km easy (14)
Thursday: rest (0)
Friday: AM 10km easy / PM 30 minute tempo run 8.8km (26)
Saturday: 11km easy (11)
Sunday: AM 20km easy / PM 10km easy (30)
Week Beginning 06 February
Monday: 16km easy (16)
Tuesday: AM 10km easy / PM 4*mile off 2:00, 4*60s off 45s (26)
Wednesday: 10km easy (10)
Thursday: 10km easy (10)
Friday: rest (0)
Saturday: AM 8km easy / PM Birmingham League XC – 27th (22)
Sunday: 30km progression run, 5km easy (35)
Week Beginning 30 January
Monday: rest (0)
Tuesday: 16km easy (16)
Wednesday: rest, sore calf (0)
Thursday: rest (0)
Friday: rest (0)
Saturday: 13km moderate (13)
Sunday: 28km progression run, 3km cool down (31)
Week Beginning 23 January
Monday: 17km easy (17)
Tuesday: 17km easy (17)
Wednesday: AM 10km easy / PM 2*5*400m hill reps, 5:00 between sets (26)
Thursday: 18km progression run (18)
Friday: rest (0)
Saturday: Brueton parkrun, 16:29 (16)
Sunday: 30km progression run, 62:30/55:20 (31)
Week Beginning 16 January
Monday: 14km easy (14)
Tuesday: AM 10km easy / PM road session 10*90s off 90s, mile tempo (26)
Wednesday: 18km easy (18)
Thursday: 17km easy (17)
Friday: AM 10km easy / PM 16km progression run – 29:14/28:00 (28)
Saturday: rest (0)
Sunday: 29km progression run 1:51 (29)
Week Beginning 09 January
??
Week Beginning 02 January
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: 10km easy (10)
Wednesday: AM 10km easy / PM 10x40s hill reps, slow jog down recovery (20)
Thursday: 10km easy (10)
Friday: rest (0)
Saturday: AM 8km easy / PM Warwickshire XC Champs – 5th, 1st team (22)
Sunday: 19km easy (19)
Week Beginning 26 December
Sunday: AM parkrun 16:15, 4×2:00 off 60s / PM 8km easy (26)