Set Clock to 3,000 meters.
row 1st 1,000 meters at 22 (+10 over 5K pace)
row 2nd 1,000 meters at 24 (+6 over 5K pace)
row 3rd 1,000 meters at 26 (+2 over 5 k pace)

Rest 3 -5 minutes

3,000 meters:
1st 1K at 22 (+5 over)
2nd 1K at 24 (+2 over)
3rd 1k at 26 (5 K pace)

If you have time, take (3) 10’s at Full pressure 28-30.

Cool Down