Long Interval Workout.
Again, we strive to elevate our heart rate into a strong workout zone but not debilitating. As we train for the 5K piece, we also look to progressively get stronger through the piece and rehearse rate hike as we near the end of the piece.

Warm-Up
2,000 m …1st 1,000 at 24 at a strong cruise 5k +8,+10…2nd 1,000 at 26 at +6, +8

3 x 2,000
3:30 minutes rest
#1 750 at 24 (+4), 500 at 26(+2), 500 at 28 5K, 250 at 30(5K-2)
#2 SAME
#3 SAME

Cool Down