The session was.. 8k in continuous, but after 1k (3'30"/km pace), i would drop down the pace to 5'00"/km for 200m (serving as recovery).. instead i ran them at 3'27" with the last one in 3'18"
Consider it as a Fartlek speed endurance run done at a very comfortable effort (much more comfortable than a few weeks ago.)
It was a session to serve as confidence booster, now that the 1k has to drop down radically.
We are ready to jump to the next phase i.e. track intervals/repeats..
Darren.