Long Interval Training

5-10 minute warm – up

The Workout: 2 x 2,500 meters

#1
1,000 @ 24 (+6)
750 @ 26 (+4)
500 @ 28 (+2)
250 @ 30 (5k pace)

Rest 5 minutes
#2
1,000 @ 24 (+4)
750 @ 26 (+2)
500 @ 28 (5k pace)
250 @ 30 (-2)

Cool Down