Warm – up

4 x 8 minutes at 85%-90%
3 minutes rest

#1) 2min @ 20, 2min @ 22, 2 min @24, 2 min @ 26
+10, +8, +6, +4

#2) SAME
+8, +6, +4, +2

#3) SAME
+6, +4, +2, 5k PACE

#4) 24, 26
+2, 5K pace

#4