Group training. Mainly tempo run, and 5 hills-repeats in the later part.

5 min. worm-up & dynamic starches.
5k at about 6 min/k avg.
1k at about 6.5 min/k avg.
4k at about 5:22 min/k avg.
5 hills-repeats of about 100 m. 4% incline
5 min. cool-down & static starches.