Notes
1600mtr warm up jog including 4x50mtr strides followed by 5000mtrs @ 15.68kph in 19:08mins followed by 4x400mtr @16kph with 200mtr recoveries, 2x300mtr @16.2kph with 100mtr recoveries, 4x200mtr @ 16.5kph with 100mtr recoveries followed by a warm down jog of 1200mtrs @11.3kph