Monday Interval Training

5 min at 10k effort (2 mins)
15 x 1 min at 3k effort (45s), 2 mins before last rep.
5 min at 10k effort.

15 min of high quality running in the middle of this session – you should be
well warmed up for this from the 5 min rep – concentrate on good running
technique – shorter stride, fast cadence.