Warm-Up:
10 minutes @ 24 for 5 minutes then alternating to 1 min @ 26, back to 1 minute @ 24 until end

2 x 6 minutes @ 22, 24, 26 (2 minutes at each rate)
Pace: be at 5k pace at 24 then -2 @ 26

2 x 3 minutes@ 22, 24, 26 (1 minute at each)
Pace: Same as above

Cool Down