12. 7mi Steady Run

Mile 1 - 7.44
        2 - 7.48
        3 - 7:53
        4 - 7:38
        5 - 7:36
        6 - 8:11
        7 - 8:09

Total run time - 55:03
Route - Europa (out and back)

Total training distance 69.14 miles

11. Interval Session 4 x 0.5mi, 1min recovery.

Warm up: 0.75mi
Rep 1: 5:55/mi
Rep 2: 5:40/mi
Rep 3: 5:49/mi
Rep 4: 5:50/mi
Cool down: 1.25mi

Run distance 4.34mi
Route: Catcliffe (out and back)

Total training distance: 62.14mi

10. 5k Tempo Run

Mile 1 - 6.30
        2 - 6.28
        3 - 6.20
   0.10 - 5.20/mi

Run time 19:53
Route - Rother Valley ParkRun #29

Total training distance 57.8mi

9. 7mi Steady Run

Mile 1 - 9.04
        2 - 8.14
        3 - 7.24
        4 - 7.57
        5 - 7.59
        6 - 8.08
        7 - 9.18

Total run time 58.06
Run route: Work to home

Total training distance 54.7mi

8. 7mi Steady Run

Mile 1 - 7.53
        2 - 7.55
        3 - 8.12
        4 - 7.55
        5 - 7.38
        6 - 8.07
        7 - 8.10

Total run time 55.51
Run route: Europa (out and back)

Total training distance 47.7mi

7. Interval Session 4 x 0.5mi, 1min recovery.

Warm up: 1.2mi
Rep 1: 6:07/mi
Rep 2: 6:02/mi
Rep 3: 5:39/mi
Rep 4: 5:50/mi
Cool down: 0.47mi

Run distance 4.0mi
Route: Catcliffe (out and back)

Total training distance: 40.7mi

6. 9mi Long Run

Mile 1 - 7.56
        2 - 7.59
        3 - 8.17
        4 - 8.02
        5 - 7.54
        6 - 7.59
        7 - 7.42
        8 - 8.10
        9 - 8.05

  Total distance - 9mi

Total training distance - 36.7mi

5. 7mi Steady run

Mile 1 - 7.51
        2 - 7.55
        3 - 8.16
        4 - 7.58
        5 - 7.50
        6 - 8.12
        7 - 8.18

Run distance - 7mi
Run route - Europa (out and back)

Total training distance 27.7mi

4. 5km Tempo run

Warm up 0.4mi
Mile 1 - 6:37
        2 - 6:43
        3 - 6:44
     0.2 - 6:31/mi

5k time -  20:46
Total run distance 3.5mi

Total training distance 20.7mi

3. 7mi Steady run

Mile 1- 7:49
        2- 7:54
        3- 8:12
        4- 7:53
        5- 7:49
        6- 8:06
        7- 8:03

Run distance 7mi
Route: Europa (out and back)

Total training distance: 17.2mi

2. 10k Tempo run

Mile 1- 7:00
      2- 7:17
        3- 7:18
        4- 7:21
        5- 7:06
        6- 7:49
       .2- 6:41

Run distance 6.2mi
Route- Europa (out and back)

Total training distance: 10.2mi

1. Interval Session: 4 x 0.5mile, 1 min recovery

Warm up: 0.64mi
Rep 1: 6:15/mi
Rep 2: 6:04/mi
Rep 3: 6:12/mi
Rep 4: 6:16/mi
Cool down: 1.3mi

Run distance 4.1mi
Route: Beaumont Park loop

Total training distance: 4.1mi