You mentioned intervals, so tonight i am going back over my programme and saw this one.
1500m repeats - 1.5k warm up then 4x1500m at 5:45 with 60 seconds recovery walk in between, + cool off takes you to about 9k
So i will do this which was done on the 18/2/16.
20km yesterday and gym session today.
Twisted ankle yesterday nothing major but cant run on it tonight (will be ok for Sunday), so going to the gym instead for a session in there to keep things going.
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