The waterfall has to be the most horriblest session of the whole plan. A 3k followed by a 2,5k and then a 2k with a 5 minute rest in-between.

The pace was supposed to be based on my 5k time , but I think I managed to top it.

Session:

• 2k Warmup
• Waterfall
• 10K cool down (This was shortened as I felt not exactly peachy)