40 – 60 min steady state
+splits all off 5K pace

10 min – 4, 3, 2, 1 @ 20 (+16), 22 (+14), 24 (+12), 26 (+10)

10 min – 1 min ON, 1 min OFF at 5k pace

10 min – 4, 3, 2, 1 @ 20, 22, 24, 26

10 min – 1 min ON, 1 min OFF at 5k pace

Cool down