Notes
Quite a tough run, had to work hard to maintain a 3:50 pace, just need more of these sessions. The 30 second fast repeats after that was... interesting.
Training Plan Entry
Tempo
14 km
1:00:00
15-20 minute warm up, 6-10k tempo run(3:45-3:55) followed by 3 times 30 seconds fast/30 seconds easy, 15-20 minute cool-down.