This was a sharp and successful interval session: 9.1 km in just under 56 minutes, with good sensations, normal legs, and strong recovery between efforts.
The five 3-minute reps were faster than conservative 10K pace, mostly between 4:31/km and 4:46/km. That confirms speed and freshness, but it also means the session carried real intensity.
Because the workout was already sharp, the next step should not be extra filler mileage. The Wednesday easy run can be skipped, and Thursday's threshold run should stay controlled.
Takeaway. Speed is clearly available. Keep the week disciplined: skip the short Wednesday easy run, execute Thursday threshold smoothly, use Saturday as light activation, and keep Sunday as a controlled rehearsal rather than a race.
Next step. W10D4 Threshold Run. Short threshold session. Keep the middle 10 minutes strong but smooth, without turning it into another interval workout.