2 x 2 miles and 1 x 1 mile at 7:20 (4:33 min/km). Incline 1% first mile and 0 the second one. The last mile 1%.
4 minutes walk between the intervals. This was a hard workout for me.
This is a bit faster than I plan to run my 8K race. The plan is to go 7:30 (4:40) and pick up the last km (around 4:10). That would bring me close to my last year time (36:30). We will see. Thanks for the advice.
10.9 includes 1.6km warm up and 300m cool down.
Training Plan Entry
3x1600m with 3 min jog between