This afternoon, I went down to the athletics track at a neighbouring suburb, and, dodging kids throwing javelins, did the following tasks:
20 minute warm up
10 x 100 metre strides
3 km time trial run at a steady fast pace. I ran at medium speed (somewhere between speed 2 and 3 from the other day) for the first 2 km, and as fast as possible for the final km.
In all, I made 3 km in 14 minutes 33 seconds.