Distance Squad intervals 1:00:00 [5] 6.5 km (9:14 / km)
shoes: Nike Zoom Pegasus
Distance Squad - Interval Session
Short but fast intervals. I felt I pushed myself fairly hard in these intervals and used my recovery between intervals wisely to be able to really get the speed in during each interval.
2km warm up and drills - 10 mins
Interval session:
2min,1min,30sec,15sec,15sec,30sec,1min,2min
(with rest of the interval)
2km warm down