3,000 meter warm up

1st 1,000: 24 rate (Pace: 5K +7)
2nd 1,000: 26 rate (5K +4)
3rd 1,000: 26 rate (5K +2)

Rest: 2-3 minutes

4 x 4′ at 26-27 strk rate (5K pace)
1:30 rest

5 minute steady state cool down