2,000 meter warm up
500 at 5k+8
500 at 5k+4
500 at 5k
500 at 5k-2

5 x 3′ ON rate 26
1:30′ OFF

1′ @ 5K
1′ @ 5K-3,4
1′ @ 5K

5 x 1:30′ ON rate 28, 30, 28
1:30 OFF

:30″ @ 5K-3
:30″ @ 2k or better
:30″ @ 5K-3

Cool Down