Notes
That was quite a run. First 4km of session was tough, slight incline for most of the way, and really tough to run at 3:50. After I turned it was fine. The 30 second repeats weren't that bad.
Training Plan Entry
Steady
17 km
15-20 minute warm up, 5-8k Tempo run followed by 4 times 30 seconds hard/30 seconds easy, 15-20 minute cool-down.
Tempo run= 3:40-3:49/k