3 x 2,500 meters
with 3:30 min rest

1.
18, 20, 22, 24, 26 @ 5K+8, 5K+6, 5K+4, 5K+2, 5K

2.
18, 20, 22, 24, 26 @ 5K+6, 5K+4, 5K+2, 5K, 5K-2

3.
18, 20, 22, 24, 26 @ 5K+8, 5K+6, 5K+4, 5K+2, 5K