Notes
15 min easy, 6km at steady followed by 1km at a slightly harder pace, then 15 min easy back home. Felt good and strong the whole way.
Training Plan Entry
Steady
13.5 km
15-20 minute warm up, 4-6 km steady state run followed by 1 km fast, 15-20 minute cool-down.
Steady state pace= 3:50-4:00/k. The fast km is just a harder effort than the steady state pace.