warm up 10 min

3 x 6 minutes
#1 2′(+6 over 5K), 2′(+4), 2′ (+2) @ 24 rate
#2 2′ (+4), 2′ (+2), 2′ (5k pace)
#3 2′ (+2), 2′ (5k pace), 2′ (5k -3)

Cool Down