Quick Warm-up 5-10 minutes
3 x 2,500m

1000/750/500/250
24, 26, 28, 30

#1 +12, +10, +8, +6 (over 2k pace)
#2 +10, +8, +6, +4 (over 2k pace)
#3 +12, +8, +6, +4 (over 2k pace)

rest 5′ between sets