Notes
treadmill
5 x (90 sec at 10K pace, 4% incline + 90 sec at 5K pace, 1% incline)
3 min recovery at 8:57 (1% incline)
10K paces: 6:07, 6:03, 6:00, 5:57, 5:52
5K paces: 5:52, 5:49, 5:45, 5:39, 5:36
warm up was 4 x 30 sec at ~5:20 - 5:30 pace with 2 min easy
tough but more manageable then some of the previous similar workouts
Training Plan Entry
Hill
8 mi
treadmill hills
5 x (90 sec 10K pace, 4% incline + 90 sec 5K pace, 1% incline)
3 min easy recovery, 1% incline