Middle distance interval

3 x 2,000

3 minutes rest

#1. 22 (+16), 24 (+14), 26 (+12), 28 (+10)

#2. 22 (+14), 24 (+12), 26 (+10), 28 (+8)

#3. 22 (+14), 24 (+12), 26 (+10), 28 (+8)

cool down

If you have time one can do 1 more 2,000 meter piece for a total of 4 pieces.