Jogging warm up/down (Treadmill) 15:00 [2] 2.8 km (5:21 / km)
Mile w/u with 4x100m strides at pace and 1.2 km w/d after intervals
Running intervals (Treadmill) 6:00 1.6 km (3:45 / km) max:157
Short session with 4x400 at 6m/m ie 1:30 with equal time 200walk/jog recovery.
Focused on powering off the tread with high cadence so as not to over stride (staying ahead of the tread)
With warmup and cool down 5k in 27:00
Jogging warm up/down (Treadmill) 16:20 [2] 3.0 km (5:27 / km)
2km before with 4x100m strides at target pace and 1km after inteervals
Running intervals (Treadmill) 4:56 1.5 km (3:17 / km)
Plan was 5x300m around 1 min per interval with 200m walk/jog recovery (1:30) between. Set tread for 11.2 mph (=5:20 pace) and out of curiosity used split watch per track markings: Went OK as follows:
59
61
59
59
58
Avg 59.2 which is pretty much what the table said, although interesting to note 1-2s variations likely due to when I initiated the tread acceleration and of course when the split timer was pressed.