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Set of 5x1km repeats off 90 secs rest with the goal of being under 4 mins (20 min 5km pace)

splits were 3:44, 3:53, 3:55, 4:00 & 3:55. just so easy - almost effortless in a way - I've still got it...

The run on sunday helped with the stamina in the last 2 reps no doubt,I'll run again on friday for 1 hr on the grass for endurance & will test myself with a hard 10k on the road on tuesday.

Them slow base miles I think really work, Sage Canaday is right... I went so slow on the grass run on sunday & then tonight I had no problems with the planned session.

It's more than likely that it's because I'm fresh & rested & not tired from 20-30 mile weeks too I suppose.

I'm just really happy with the session, although it was quite boring & I know I could hit those at 3:50 each time, over the coming months I'll play around with these.

I might do 6 or even 8 of these in the next fortnight or so for stamina for the race on boxing day.