2,500 meter warm up
1,000 @ 24 (5k +7)
1,000 @ 26 (5k +4)
500 @ 28 (5K -2)

5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)

5 x 1′ On, 1′ OFF at 2K pace (30 strk rate)

8 x 20″ ON, 10″ OFF (34+ rate)