I decided my 20 km pace is 6:20 which means I was looking for 3:10 per 500m in my fast stretches. I did my first fast set at the 1 km mark (my 2nd km took 6:06) whilst I was fresh and my second fast set at the 3 km mark (6:08 for the 4th km). It was drizzling with rain but not windy - pretty good conditions for walking really. I wanted to get back as quickly as possible so decided to do a faster 5 min every second km. (6:26, 6:23, 6:22, 6:50). I didn't achieve this in the last km due to the road crossings but I was happy with my overall time of 1:19:00 for an average pace of 6:35 and an average HR of 149 bpm. This is my best 12 km training time by almost 2 min.
12 km with 2 x 5 min @ 20 km pace
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