running intervals (10km race pace effoorts) 1:10:00 [3] 13.0 km (5:23 / km)
20MIN WARM UP
6X1KM EFFORTS AT 10KM RACE PACE (3.30ISH) 3MINUTES RECOVERY BETWEEN EACH EFFORT.
1ST 1KM- 3.36
2ND 1KM-3.28
3RD 1KM-3.32
4TH 1KM- 3.25
5TH 1KM-3.22
6TH 1KM-3.13
5MIN WARM DOWN/STRETCHING