3 recent workouts
6 mile steady state @5:50 pace
8x1k in 3:15 average, started at 3:20 down to 3:10 on 2 minute rest on our grass course
2x 2k,1k avg 6:40 and 3:10 on 3 min rest.
3 recent workouts
6 mile steady state @5:50 pace
8x1k in 3:15 average, started at 3:20 down to 3:10 on 2 minute rest on our grass course
2x 2k,1k avg 6:40 and 3:10 on 3 min rest.
27:00
26:30 if it's an easy course