Notes
treadmill
6 x (90 sec 10K pace @ 4% incline + 90 sec 5K pace @ 1% incline)
10K paces: 6:03, 6:00, 5:56, 5:56, 5:56, 5:52
5K paces: 5:52, 5:49, 5:45, 5:45, 5:42, 5:39/36
3 min easy recovery at 1% incline
bathroom break after 4th interval
10K paces felt harder than the 5K paces
warmup = 3 x 30 sec at 5:30, 2 min easy
Training Plan Entry
Hill
8 mi
treadmill
6 x (90 sec 10K pace @ 4% incline + 90 sec 5K pace @ 1% incline)
3 min easy recovery at 1% incline