60 miles in 6 days X 3 complete

Well I have completed phase one of my aerobic based(lydiard) training. I ran 10 miles for 6 days took a day off and ran a time trial 3 miler for the 3 weeks basically. I followed this up with an easy week and a 5km race.

10 miles for 6 days, day off, 3 miles on the track in 17:20

10 miles for 6 days, day off, 3 miles on the track in 17:20

10 miles for 6 days, 2 days off, 200/300/400 X 5 with 100 meter jog recovery

30 minute jog, 30 minute jog, day off, 20 minute jog, day off, day off, ran 17:16(3:22, 3:29, 3:26, 3:25, 3:22)

I am now going to phase 2 of 4. I started yesterday 12.4 miles. I run these 12 mile runs on trails X-country as I did for the 10 milers. The phase 2 plan 12 milers for 6 days followed up with 3 X 2k's on the track for 3 weeks then an easy week and race a 5k.