Notes
7x1km repeats at 8:20 pace with 1 minute recovery in between. I had to avoid a huge puddle in intervals 3 and 4 giving me a much longer interval time. My main problem was going too fast. 8:20min/mile is looking more and more comfortable.
Training Plan Entry
Interval
1 mile warm up
7 x 1000m at 8:20 min/mile, 90 sec recovery
1 mile cool down