8 minute warmup
2m 20, 5K +10
2m 22, 5K +8
2m 24, 5K +4
2m 26, 5K +2

4x3m on, 1:30 off. All at a rate 26
1m at 5K pace
1m at 5K-2-4 pace
1m at 5K pace

3x 1:30 on, 1m off
:30 28, 5K-2
:30 30, 5K-4-6
:30 28, 5K-2