4 Miles training session

The week started with me going to the club on Monday night where we did the warm up with some step ups, walking, running and lunges. We then got in to the session where we did super sets of step and other core work and then a cool down. I also did 40 min on the walking machine, 2.56 miles bike ride and 1.87 miles walk. So on Tuesday my legs were stiff so i only did a 3.55 miles walking and 2.56 bike ride. I went to the club where we did the warm up as usual, then got in to the circuits where we did a mix of cardio such as lunge and running step made more interesting for me we then did 12 min of burn out up and down the sports hall. I did the full session again so my hamstring is getting better i also did a 2 miles walking and 4.73 bike ride as well. So on Thursday I had a rest and only did 2.47 miles walking and 2.56 bike ride. So after asked Rob the club coach on Monday for training plan to gets sub 60min for Darlington 10k he set me my first training session to run 2 miles out or to run 22 min out and then get back in the same time wasn’t that hard now that i have my new Forerunner 205 Garmin watch so i did 4 miles in 41.09 which was very good for me i then sent Rob a email with about the running i got a email back saying he had set me another training session on Sunday to do 60 min of running. I also did 5.18 miles walking and 2.8 miles bike ride. I think i did too much on Friday so i took a rest and only did 2.56 bike ride and 1.63 walking because i was full of cold. So on Sunday i went for 60 min run and ended up doing 6.2 miles in 64.44 min which was good, by the time i got to 4 miles my hamstring starting to hurt me and I was starting to get tired but i managed to run all the way around and i did a run 5.75 miles in 60 min today a good target for next week to see if I can improve which takes my running and walking to 30.88 miles and the miles so far to 1944.94 miles and the cross training to 22.52 miles and the miles so far 758.08 miles. I finish the second week on 53.4 miles.

Weekly Total 30.88 /22.52
Total so far 67.06/41.92
Running Total 23.54
Walking Total 41.98
Cardio work out 8.0
Cycling Total 33.92

This week training
9th - 1.87 mile walking (1hrs = 2.0 of step aerobics) (cycling 2.56)(40 min on walking machine = 2.0)
10th - 3.55 miles walking (cycling 2.56)
11th - 4.0 miles (walk 2.0 run 2.0) (cycling 4.73)
12th - 2.47 miles walk (cycling 2.7)
13th - 9.18 miles (walk 5.18 run 4.0) (cycling 2.8)
14th -1.63 miles walk (cycling 2.56)
15th - 8.18 miles (walk1.98 run 6.2) (cycling 0.61)