Used the track at Kensington tonight to do these. A bit windy and still pretty humid as well.
Did a 2k warmup before starting and half a dozen strides as well.
Reps were 3:24, 3:26, 3:26, 3:27. All done with a 3 min walk recovery.
Did a 2k cool down after finishing.
The foot doesn't hurt at all when I run which is good. No broomstick exercise Tesso. And it was volume 3 of R4YL the one with Andrew Letherby on the front.