Warm-up: 10 minutes

5 x 4 minutes, 2 minutes OFF
1. 20, 22 (+4, +2)
2. 22, 24 (+2, 5k pace)
3. 24, 26 (5k pace, -2)
4. 26, 28 (-2, -4)
5. 22, 24 (+2, 5k pace)

This is a 90% short to mid interval day. Again we are progessing with more velocity and bringing the rating up with controlled transition. We are teaching the body to keep pushing as we raise the rate and not slip in power output.