Warm-up 10 minutes
5 x 1:20 ON, :40 sec OFF
Pace: 5K
Rate: 24

4 x 500 meters (all at 2K pace or better)
2′ OFF
#1. With start
#2. Stay Steady
#3. Stay Steady’
#4. 250 m at 30, last 250 (10, 10, 5)at 30-36

Cool Down 3-5 minutes