Running 1:15:00 [5] 12.0 km (6:15 / km)
Shalford Park - Intervals with Paul
WU - 2km around the park
5 x 1min with 30s recovery
5 x 1min with 1min recovery
5 x 1min with 1.30min recovery, designed to quicken the pace throughout the session.
3 x 50m sprints
1km WD