I just finished a 9.67km running that lasted about 0hh:48mm:30ss !
Everything in the title.
2km warm-up run followed by 4 intervals of 300m, then 500m Jog and 2500m at 4'/km, 500m Jog and 4 intervals more of 300m (at 3'30"/km). Cool down jog at the end and some soft stretching just to release some tension.
All have been done at a Park near my Hotel here close to Venice.
Keep on running!
Check out some detailed info at my EXHAUST page
Join me in testing out EXHAUST!