2,500 meter warm up change rate every 500 meters 18 (5K+12), 20 (5K+10), 22 (5K+8), 24 (5K+6), 26 (5K +4) 3 x 3′ ON 1′ OFF Rate 24 (5K+4) 20″ ON, 40″ OFF x 15 Pace:2K pace or better Rate: 26-28 5 min cool down and stretch!!