Discussion: Nice job!

Nice job getting that workout in! How did it feel?

Good!! I can see why it is important for improving speed, while loop runs are good for endurance

Excellent. Yes, intervals and other hard workouts are such a key part of a complete training program.

Do one of those for the next couple of weeks 5x1km at 4:35 pace and then we can look at dropping the pace down after that.