warm-up 10 minutes

3 x 8′
With 3′ rest

#1. 8′ at 24 (5K +6 pace)
#2. 4′ at 24 (5K +4), 4′ at 26 (5K +2)
#3. 4′ at 26 (5K +2), 4′ at 26 (5K or better)

Cool Down