12 minutes at 22 & 24 (2 min alternating at each rate)
Pace: 5K +10, +8

Rest 3 minutes

10 minutes at 24, 26 (alt rate)
Pace: +8, +6

Rest 3 minutes

8 minutes @ 26 & 28 (2 min alt at each rate)
Pace: 5K +6, +4)