The Best 10K Workout - Week 1

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The first of the 10km specific sessions was a 6 times 1 mile with 3 mins recovery. I did a 15min warmup 

Lap Mile Pace
1 5:25.3 3:23
2 5:14.0 3:16
3 5:12.3 3:15
4 5:17.5 3:18
5 5:23.8 3:22
6 5:29.8 3:26

10 min cool down. http://connect.garmin.com/activity/160477117

Looking at the times i should have done some strides before the first one, since the 10s diff between 1 and 2 is too much. Over the 6 laps the average pass was 3.20 which indicates a 33.3x 10km time. Need to get the finger out for the next scheduled session which is 12Mile + 41Mile on thursday.

The schedule is outlined here http://runningtimes.com/Article.aspx?ArticleID=19553

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