6 x 600m with 1'30'' rest (1'42'' with spikes) hard effort
500m/1000m/500m/1000m with 3' 6' and 3' rest: 1'21'', 2'50'', 1'21'' and 2'53''
Again with spikes and a very hard effort.
10x 400m with 1' rest: 68 low average without spikes.
The other runs are pretty much easy 70-80 minutes at 4min/km (6'26'' mile) without really pushing it with heart rate under 140.
I ran a solo 3km in around 9:03-9:06 (unsure about the time, but it was pretty much an even pace).
I'll be aiming for 8'50'' in 10 days and I feel like I could smash my 16'10'' at 5km.
Thoughts? Thank you.