10 min ON
4 min OFF
x 3

#1) 1 min ON, 1 min OFF: 22, 24, 26, 28, 30

#2) 2min @ 22, 2min @ 24, @min @6, 2 min @ 28 Full pressure. Attempt to do a max piece and be at least 2-4 seconds faster than 5k pace at end of piece

#3) 2 min ON, 2 min OFF X 3 @ Full Pressure: 1st @ 22/24 2nd @ 24/26, 3rd @ 26FOR :30 SEC, 28 FOR :30, 30 FOR :30, 32 FOR :30

Cool Down