Warm-up: 5 minutes

3 x 2,000 meters (at the beginning of each 500, pull a “power 5” at 30-32 rate to your 2 K pace and then back off to the listed pace below.

#1 – Rate 24. 1st 500 (Pace 2K +12), 2nd 500 (+10), 3rd 500 (+8), 4th 500 (+6)

#2 – Rate 26 1st 500 (+10), 2nd (+8), 3rd (+6), 4th (+4)

#3 – Same as #1

Rate stays the same throughout 2,000m piece. At the start of every 500 take a power 5and get it to 2k pace then back it down to the listed pace.