10K time trial — bank the sub-50 benchmark

This exists because the goal was set to sub-50 while the 5K said sub-50 was already available: 23:53 on 27 August projects to 49:52, and a target you can probably already hit is not a target for week 16 — it is a thing to bank now and then re-aim from. Down week, so this is the week's only hard effort: easy running either side of it and nothing else. Measured 10 km or a track (25 laps); GPS over-reads by about 2%, so a watch-measured 10.00 km is really ~9.8 and does not count. Flat, and not into a headwind if you can help it.

Route: Run quality sessions on the FLATTEST route you have. Your routes now average ~14 m of climb per km — nearly three times your historical average — and goal pace on that terrain is a different, much harder session than the one written.