Looks like a rainy day. We’ll aim to keep you moving continuously.
This will be our first LT workout which is the pace you could maintain for a 1 hour race, and is typically 15-20 per mile (4-5 per lap) seconds slower than your 10k race pace. 30-40 seconds slower than your 5k
3-6 X 1 mile @ LT 100 meters or 1 min rest between
This should feel comfortably uncomfortable, careful not to go too fast cause the recovery between is short, really just a mental break.
Do 1 for every 10 miles a week you run.