How did the 10k go? Did you go out too fast and wind down somewhere in the middle? Pace well? Start too slow? I’m going to start posting 3 endurance wods a week. Let me know how they are going for you, especially if you are running on your own.
6-12x300m, rest one min, hold 2-3 secs
4-6×4:00mins, rest 3:00mins between intervals
Run 25 mins, cover as much distance as possible