Steady State 24 minutes
Pace (+) over 2K
4′ at 18(+25), 3′ at 20(+23), 2′ at 22(+21), 1′ at 24(+19)

rest 2-3 minutes

2 x 4′
with 2 ‘ rest

#1) 2′ at 24(5K+2), 2′ at 26(5K)
#2) SAME

Cool Down 2-3 minutes