Notes
Back to the track, 7×1000 metres in 3:43 per k, this is the average of the seven reps , that's 37:18 pace for 10k, followed by 6×200 metres averaging 35 seconds per rep, that's 28:18 10k pace, If I can dream springs to mind, the first ones realistic though, just got to figure out how it's done without the 2 min breaks in between. Onwards & Upwards.