Program : Easy 5km warm-up. Stretches. Drills. Then 5km gradually speeding up over 2-3 minutes till heart rate at 130-135bpm.
Starting the 2nd 5km @ 9 to 10 to 11 to 12kph before heart rate reached 128-130. 12kph is too fast for me to sustain for long without straddling the treadmill several times to avoid the peril of flying off the back! It was hard work too!