warm up 10 min

2 x 2,500
5 minutes rest

1. 500@5K+10, 500@ 5K+8, 500@ 5K+6, 500 @ 5K+ 4, 500 @ 5K+2

2. 1000@ 5K +8, 500@ 5K +4, 500@ 5K+2, 500@ 5K-2

Cool Down