Notes
3km tempo followed by 4x400m tempo. Very tough workout, but glad to get it done. 400m was GPS measured, so probably 10-15 metres short.
Training Plan Entry
Interval
12 km
15-20 minute warm up, 3k tempo run followed by 4x400 meters fast/400 meters easy, 15-20 minute cool-down
3k at 3:36-3:45
400m: 1:14-1:17