- 2 mile warmup at easy pace
- 2 x 12 min threshold with 3 minute recovery
- 1 hour easy
- 10 minute warmup
- 2 x 12 min threshold with 90s walking + 90s easy jog
- 30+ minutes of easy running
Overall, done 11.92km in 1hr 12m 34s (average pace 6m 5s per km) with an average HR of 164bpm. After the second threshold run, I had done 6.51km in 37 mins (average pace: 5m 41s), which is 2hr half marathon pace. It's a long way to go from there, but at least there's a bit of light at the end of the tunnel.