Week Beginning 24 September
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: AM 9km easy / PM 15km progression run 3:37 (25)
Wednesday: 14km easy (14)
Thursday: AM 9km easy / PM 4 sets of 4:00, 2:30, 1:30 off 60s, 90s, 3:00 (27)
Friday: rest (0)
Saturday: 50 minute fartlek on grass, 10 minute warm up/down (18)
Sunday: 25km moderate (25)
Week Beginning 17 September
Monday: AM 9km easy / PM 11km easy (20)
Tuesday: AM 9km easy / PM 9km easy (18)
Wednesday: rest (0)
Thursday: 10km easy (10)
Friday: 8km easy (8)
Saturday: Midland 6 Stage, 8th on leg 1 in 18:30 (14)
Sunday: 24km moderate (24)
Week Beginning 10 September
Monday: 9km easy (9)
Tuesday: AM 9km easy / PM 16km progression run 58:01 (26)
Wednesday: 16km easy (16)
Thursday: AM 9km easy / PM grass session 3 mile, 2 mile, 1 mile off 5:00 and 3:00 – 15:53, 10:27, 5:07 (28)
Friday: rest (0)
Saturday: parkrun in 15:42, grass session 5,4,3,2,1 minutes off half previous effort (15)
Sunday: 24km easy (24)
Week Beginning 03 September
Monday: AM 8km easy / PM 14km easy (22)
Tuesday: AM 8km easy / PM 16km progression run 59:30 (24)
Wednesday: 15km easy (15)
Thursday: AM 8km easy / PM fartlek run – 16 sets of 60s on, 60s off (24)
Friday: rest (0)
Saturday: parkrun in 16:09, 6*60s hills (16)
Sunday: 24km moderate (24)
Week Beginning 27 August
Monday: 10km easy (10)
Tuesday: 12km easy (12)
Wednesday: 13km easy (13)
Thursday: AM 10km / PM 14km progression run on grass at 3:52 per km (26)
Friday: rest (0)
Saturday: AM grass session 2*5,2*4,2*3,2*2,2*1 minute off half previous effort / PM 8km easy (24)
Sunday: 21km easy (21)
Week Beginning 20 August
Monday: 10km easy (10)
Tuesday: 10km easy (10)
Wednesday: 10km moderate (10)
Thursday: rest (0)
Friday: AM 10km easy / PM 11km easy (21)
Saturday: AM road session – 13:00 tempo, 10*60s hill reps / PM 9km easy (25)
Sunday: AM 18km easy / PM 9km easy (27)
Week Beginning 13 August
Monday-Saturday: rest (0)
Sunday: 10km moderate (10)
Week Beginning 06 August
Monday: 10km easy (10)
Tuesday: AM 8km easy / PM 13km moderate, weights (21)
Wednesday: 10km easy (10)
Thursday: AM 10km easy / PM 12*100 on grass (20)
Friday: rest (0)
Saturday: AM 6km easy / PM BMC Gold Standard – Milton Keynes, 6th in 15:00.71 (17)
Sunday: rest (0)
Week Beginning 30 July
Monday: 10km easy (10)
Tuesday: AM 8km easy / PM track session 6*600 off 90s, 4*250 over barriers on grass 1:38,38,38,39,41,40 (19)
Wednesday: 11km easy (11)
Thursday: AM 10km easy / PM track session 7*200, barriers (19)
Friday: rest (0)
Saturday: BAL Premier Division steeplechase, Hendon – 5th and 2nd B in 9:36.11 (8)
Sunday: 16km progression run – 61 minutes (16)
Week Beginning 23 July
Monday: 10km easy (10)
Tuesday: AM 6km easy / PM Stretford Open 3000 – 15th in 8:42.21 (15)
Wednesday: AM 11km easy / PM 9km easy (20)
Thursday: AM 10km easy / PM drills and hurdles, grass session – mile, 2 miles, 2 miles off 3:00,5:00 – 5:01,10:11,10:11 (28)
Friday: rest (0)
Saturday: grass session – 10*60s hill reps, 4:00 tempo (14)
Sunday: 22km moderate (22)
Week Beginning 16 July
Monday: 8km easy (8)
Tuesday: BMC Mile, Tipton – 5th in 4:30.54 (8)
Wednesday: rest (0)
Thursday: 16km easy (16)
Friday: AM 9km easy / PM 10km easy (19)
Saturday: track session 8*300 off 60s – 46,47,46,46,46,46,47,46 (10)
Sunday: 15km easy (15)
Week Beginning 09 July
Monday: 10km easy (10)
Tuesday: AM 9km easy / PM grass session 1km,2km,2km,1km off 3:00/5:00, 2*300m off 60s (25)
Wednesday: 15km easy (15)
Thursday: AM 10km easy / PM road session 10*300 off 2:00 (25)
Friday: 14km easy (14)
Saturday: road session 10*500 off 70s, 10*50m hill sprints on grass (13)
Sunday: rest (0)
Week Beginning 02 July
Monday: AM 9km easy / PM 12km easy (21)
Tuesday: AM 10km easy / PM road session 10*400 off 3:00 (26)
Wednesday: rest (0)
Thursday: track session 5*200, 4*200 over barriers (9)
Friday: 8km easy (8)
Saturday: BAL Premier Division steeplechase, Bedford – 1st B in 9:31.88, PB (10)
Sunday: 20km easy (20)
Week Beginning 25 June
Monday: AM 14km easy / PM 11km easy (25)
Tuesday: AM 9km easy / PM grass session 2*10*400 off 30s (25)
Wednesday: 17km easy (17)
Thursday: AM 8km easy / PM track session – 4 sets of (600 with barriers in lane 2 / 400 flat) – 1:48, 67, 1:47, 68, 1:48, 67, 1:50, 65 (20)
Friday: 15km easy (15)
Saturday: AM parkrun in 15:55, grass session 2*2:00 off 2:00, 6*1:00 off 1:00, PM 8km easy (24)
Sunday: rest (0)
Week Beginning 18 June
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: 9km easy (9)
Wednesday: 17km easy (17)
Thursday: AM 10km easy / PM track session 10*200 off 150 jog (22)
Friday: rest (0)
Saturday: Birmingham Relays Mile B race, 2nd in 4:27.21 – PB, approx splits 70,67,66,64 (10)
Sunday: 22km moderate / PM 8km easy (22)
Week Beginning 11 June
Monday: AM 10km easy / PM 12km easy (22)
Tuesday: AM 9km easy / PM grass session 1,2,3,2,1,2,3,2,1 minutes with half previous effort recovery, 5*25s off 60s (26)
Wednesday: 16km easy (16)
Thursday: AM 9km easy / PM track session 10*400 off 3:00 in 63,3,3,3,3,2,3,4,4,3 (23)
Friday: rest (0)
Saturday: road session 10*2:00 off 90s, 9*50m hill sprints on grass (14)
Sunday: AM 13km easy / PM 10km easy (23)
Week Beginning 04 June
Monday: AM 10km easy / PM 11km easy (21)
Tuesday: 9km easy (9)
Wednesday: 10km moderate (10)
Thursday: 16km easy (16)
Friday: AM 10km easy / PM 10km with 8*30s hard off 90s (20)
Saturday: rest (0)
Sunday: Midland Championships 5000m, 10th in 15:29.30 (14)
Week Beginning 28 May
Monday: 14km easy (14)
Tuesday: 15km easy (15)
Wednesday: AM 10km easy / PM fartlek run – 10 sets of 60s,60s on road (20)
Thursday: 10km moderate, strides (10)
Friday: rest (0)
Saturday: British League Premiership, Cardiff – 400h 6th B in 72.61, 3000m steeplechase 4th B in 10:03.49 (8)
Sunday: 22km easy (22)
Week Beginning 21 May
Monday: 8km easy (8)
Tuesday: AM 9km easy / PM BMC 1500, Tipton – 8th in 4:07.31 PB (17)
Wednesday: 12km easy (12)
Thursday: AM 9km easy / PM 8km easy (17)
Friday: rest (0)
Saturday: BMC Grand Prix 5000, Watford – 6th in 14:59.96 PB (11)
Sunday: 12km moderate (12)
Week Beginning 14 May
Monday: AM 10km easy / PM 11km easy (21)
Tuesday: AM 9km easy / PM track session – 4 sets of 800,400 off 100/200 jog, 4*200 – 2:17,2:16,2:18,2:17 66,67,67,68 30,30,30,28 (22)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM track session 10*400 off 3:00 – 62,62,62,62,61,61,62,63,63,62 (24)
Friday: rest (0)
Saturday: grass session 1,2,3,2,1,2,3,2,1 minutes with half previous effort recovery (14)
Sunday: 14km easy (14)
Week Beginning 07 May
Monday: AM 13km easy / PM 10km easy (23)
Tuesday: AM 10km easy / PM hurdle drills, grass session 2 sets of 10*400 off 30s (26)
Wednesday: 14km easy (14)
Thursday: AM 10km easy / PM track session 4*600 off 4:00 in 1:36,36,36,35, strides (20)
Friday: 16km easy (16)
Saturday: rest (0)
Sunday: 19km easy (19)
Week Beginning 30 April
Monday: 8km easy (8)
Tuesday: AM 8km easy / PM Kettering Open 2000m steeplechase, 2nd in 6:16.28 (16)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM track session 8*200 off 200 jog (21)
Friday: 10km easy (10)
Saturday: rest (0)
Sunday: AM 8km easy / PM Midland League 5000m, 2nd and 1st B runner in 15:29.1 (18)
Week Beginning 23 April
Monday: AM 8km easy / PM 12km easy (20)
Tuesday: AM 8km easy / PM 16km easy (24)
Wednesday: 4*1000 over barriers with 300m jog recovery in 3:00-3:04, 2*400 in 67,64 (12)
Thursday: 15km easy (15)
Friday: AM 12km easy / PM 10km easy (22)
Saturday: barrier session – 12*100m with 6 hurdles off 20s, strides (9)
Sunday: rest (0)
Week Beginning 16 April
Monday: AM 8km easy / PM 12km easy (20)
Tuesday: 16km easy (16)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM 13km moderate, weights (23)
Friday: 15km easy (15)
Saturday: rest (0)
Sunday: AM 17km easy / PM 8km easy (25)
Week Beginning 09 April
Monday: 14km easy (14)
Tuesday: AM 10km easy / PM hurdle drills, track session 1000,10*200,1000 off 200 jog – 2:52,31,31,30,30,30,30,31,30,30,30,2:53 (25)
Wednesday: AM 9km easy / PM 11km easy (20)
Thursday: 10km with 2 miles tempo (10)
Friday: rest (0)
Saturday: rest (0)
Sunday: AM 8km easy / PM 8km easy (16)
Week Beginning 02 April
Monday: 16km easy (16)
Tuesday: AM 7km easy / PM track session 10*400 off 75 in 65-67, 4*200 off 200 jog (21)
Wednesday: AM 10km easy / PM 10km easy (20)
Thursday: AM 10km easy / PM track session 6*1000 off 200 jog in 2:57,57,56,56,58,56 (26)
Friday: AM 16km easy / PM 9km easy (25)
Saturday: parkrun in 15:30 (15)
Sunday: rest (0)
Week Beginning 26 March
Monday: 15km easy (15)
Tuesday: AM 10km easy / PM hurdle drills + track session – 4*1000,4*600,4*400 off 200 jog – 3:03,00,58,58 1:47,45,46,44 70,68,68,67 (27)
Wednesday: rest (0)
Thursday: AM 10km easy / PM 15km easy, weights (25)
Friday: AM 12km easy / PM 13km easy (25)
Saturday: road session on 12 stage course – 1,2,3,2,1,2,3,2,1,2,3,2,1 minutes, strides (18)
Sunday: AM 16km easy / PM 12km easy (28)
Week Beginning 19 March
Monday: AM 10km easy / PM 12km easy (22)
Tuesday: AM 9km easy / PM road session – 4 sets of 1300,800,500 off 75s (27)
Wednesday: 15km easy (15)
Thursday: AM 10km easy / PM 16km progression run 57:33, weights (28)
Friday: rest (0)
Saturday: AM parkrun in 15:39, 6*45s grass hill reps / PM 9km easy (25)
Sunday: 24km easy (24)
Week Beginning 12 March
Monday: AM 10km easy / PM 13km easy (23)
Tuesday: AM 10km easy / PM road session 10*500 off 90s, did not complete session (22)
Wednesday: 12km easy (12)
Thursday: 8km easy (8)
Friday: rest (0)
Saturday: Midland 12 Stage, Leg 2 – 28:10 to hold lead, team were 2nd (18)
Sunday: AM 17km easy / PM 8km easy (25)
Week Beginning 05 March
Monday: rest (0)
Tuesday: rest (0)
Wednesday: 15km easy (15)
Thursday: AM 10km easy / PM 10km with 2 miles hard (20)
Friday: 7km easy (7)
Saturday: Inter Counties XC, Loughborough – 115th (16)
Sunday: 22km easy (22)
Week Beginning 26 February
Monday: 16km easy (16)
Tuesday: AM 10km easy / PM road session 4*800,4*500,4*1300 off 90s (26)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM 13km progression run on snow, 3km easy (26)
Friday: AM 15km easy / PM 11km easy (26)
Saturday: rest (0)
Sunday: 25km easy (25)
Week Beginning 19 February
Monday: 16km easy (16)
Tuesday: AM 10km easy / PM hill session – 8 sets of 400,200 (26)
Wednesday: AM 11km easy / PM 10km easy (21)
Thursday: AM 11km easy / PM track session 4*400 off 60s, 4*800 off 2:00, 4*400 off 60s – 68,67,67,67,2:23,2:21,2:21,2:19,67,68,67,66 (30)
Friday: rest (0)
Saturday: AM grass session 5-10-10-5 minutes off 2:00 / PM 10km easy (26)
Sunday: 26km easy (26)
Week Beginning 12 February
Monday: AM 10km easy / PM 12km easy (22)
Tuesday: AM 10km easy / PM 16km tempo run 56:31 (28)
Wednesday: 17km easy, drills and hurdles (17)
Thursday: AM 9km easy / PM 17km moderate (26)
Friday: rest (0)
Saturday: AM parkrun in 15:36, strides / PM 9km easy (26)
Sunday: 25km easy (25)
Week Beginning 05 February
Monday: AM 10km easy / PM 12km easy (22)
Tuesday: AM 10km easy / PM road session – 5 sets of 90s/2:00, strides (27)
Wednesday: 15km easy, drills and hurdles (15)
Thursday: AM 9km easy / PM 10km with 2 miles hard (19)
Friday: rest (0)
Saturday: Birmingham League, Wolverhampton – 12th (15)
Sunday: 25km easy (25)
Week Beginning 29 January
Monday: 17km easy (17)
Tuesday: AM 10km easy / PM 16km tempo run 56:23, weights (27)
Wednesday: 16km easy (16)
Thursday: AM 8km easy / PM hill session – 10*2:30 (29)
Friday: rest (0)
Saturday: 30 min fartlek – 60s on/off, 5*15s hill sprints (17)
Sunday: 26km moderate (26)
Week Beginning 22 January
Monday: 16km easy (16)
Tuesday: AM 10km easy / PM track session 10*500 off 90s in 82-85, 6*10s sprints (27)
Wednesday: 16km easy (16)
Thursday: AM 8km easy / PM 10km with 2 miles hard (18)
Friday: rest (0)
Saturday: Midlands XC Championships, Nottingham – 20th (18)
Sunday: 8km easy (8)
Week Beginning 15 January
Monday: AM 9km easy / PM 13km easy (22)
Tuesday: AM 9km easy / PM 16km tempo run 55:19 (26)
Wednesday: 16km easy (16)
Thursday: rest (0)
Friday: rest (0)
Saturday: rest (0)
Sunday: 16km moderate (16)
Week Beginning 08 January
Monday: AM 10km easy / PM 12km easy, hurdle drills (22)
Tuesday: AM 9km easy / PM road session – 6 sets of 90s/2:00, strides (25)
Wednesday: 13km easy (13)
Thursday: AM 8km easy / PM 10km with 2 miles hard (18)
Friday: rest (0)
Saturday: Birmingham League XC, Warley Woods – 13th (16)
Sunday: 24km easy (24)
Week Beginning 01 January
Monday: AM 12km easy, hurdle drills / PM 10km easy (22)
Tuesday: AM 9km easy / PM track session 16*400 with recoveries of 5*60s, 5*45s, 5*30s – all 66-68 (22)
Wednesday: 11 km easy (11)
Thursday: AM 8km easy / PM 10km with 2 miles hard (18)
Friday: rest (0)
Saturday: Warwickshire XC Championships, Warley Woods – 5th (15)
Sunday: 19km easy (19)