Run - Track 1:27:00  **** 10.0 mi (8:42 / mi)
warm up 20 min.
do 5 min of stretching, leg swings, high knees, bum kicks etc.
Main set: 20 min time trial pace (so see how far you can get in the 20 min). Or, if you'd rather go by distance, do a 5km hard run for time.
Then you are going to run 10 min easy.
Then go right into a 10 min (or 2.5km) hard effort run - this should be a good effort but not time trial pace because if you did the 5km correctly, you likely couldn't hold that pace for another 2.5km...do the best you can.
Then 5 min easy.
Finally - you are going to finish with 3x 1 min on 1 min off - again, the on is best pace you can hold for the whole min. don't go so hard that you have to slow down by the end.
10 min cool down