A 2.5km warm-up, then 30 minutes threshold running (9kms at 3:20/km), then a 2.5km warm-down. All up 14.0kms. I'll be doing similar to this a lot in the coming weeks so it's going to be like Groundhog Day.
The heart rate had just reached 150 in the last 5 minutes of the session keeping the pace constant throughout. Over time as your aerobic fitness improves the pace you're running at should gradually improve whilst still running at the same heart rate. Basically more bang for your buck.
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