Notes
warm up - one mile
2 miles HM pace (5.6)
3 minutes recovery
2x1mile 10K pace (6.0)
2 minutes recovery
2x800m 5K pace - I only had time for 1 - one lap at 6.2 one lap at 6.3
2 minutes recovery
cool down one lap walking
this is more of a 7 mile workout