Warm – up 6 min, then
2 x 6′ with 2′ rest

2’@ 22 (+10 over 5K)
2’@ 24 (+8)
2’@ 26 (+6)

4 x 3′ with 1′ rest

1’@ 24 (+2 over 5K)
1’@ 26 (5K pace)
1’@ 28 (5K -2)

Cool Down