Since I'm in the Buster Special week. I used the same session I did last week from R4YL Volume 6 with Buster on the cover.
Session is 4 mins, 3mins, 2mins, 3mins, 4mins. All done with a 1 min jog recovery.
Total time 20 minutes with a distance of 5.28 klms. Quite happy with that. Average pace of 3:47 per klm.
Did a 2k warmup and a 2k cool down after the session.