40 Minutes Steady State

4 min @ 22, 3 min @ 24, 2 min @ 26, 1 min 28 (10 Minutes)
x 4

Keep the power at 70% effort through out the workout piece. Begin at 22 around 13 seconds above 5K pace. You should end up at 28 around 5-7 seconds above 5K pace.

Feel good and long.