2,000 meter
500 @ 22 5k+6
500 @ 24 5k+4
500 @ 26 5k+2
500 @ 28 5k or better

3′ ON 1′ OFF x 5
26 rate 5K pace

1′ ON :30 OFF x 5
rate 28-30, 2K pace

Cool Down

2 x 20 jumpies