warm-up 10 minutes (2min @ 20, 2min@22, 2min @ 24, 2 min @ 26, 2 min@ 28)

The Workout:
4 x 5 minutes
2 minutes rest

#1. 2min@ 20 (+12 over 2K pace), 2 min @ 22 (+10), 1 min @ 24 (+8)

#2. 2min @ 22 (+12), 2 min @ 24 (+10), 1 min @ 26 (+8)

#3. 2 min @ 22 (+10), 2 min @ 24 (+8), 1 min @ 26 (+6)

#4. 2 min @ 24 (+10), 2 min @ 26 (+8), 1 min @ 28 (+6)

cool down