Warm up:
1:20 ON
:40 OFF
x 4
#1. at 22 (30 minute pace or +12 over 2K pace
#2. at 24 (5K pace)
#3. at 26 (+4)
#4. at 28 full power at this rate

4 x 4 minutes On
2 minutes OFF

#1 – #3: 22 for 2 minutes (+12), 24 for 2 minutes(+7)
#4, 1 min at 22 (+12), 1 min at 24 (+7), 1 min at 26 (+4), 1 min at 28 (+2 or 2K pace)

5 minute cool down at 24 (+17)