2 x 10 mins @ 10k pace with 3min S.R.

Warm-up 4k in 19 mins.

5 mins of drills and strides.

2 x 10 min efforts @ 10k pace.

1. 2.69k = 3.43 pace
3 min rest
2. 2.78k = 3.36 pace.

Total 5.47k in 20 mins = 3.39 pace.

3.6k cool-down jog.

Total 14k.