10m warmup:

4m @18, 5k + 12

3m 20,+10

2m 22, 5k+8

1m 24, 5k+2 or 4

2x 10 on 10 off at 26 5k

3x3m on, 1:30 off, all rate 26

1st: 5k+2 to 4

2nd: 5k

3rd: 5k or faster

5×1:30 on, 1m off, rates 26-28

1st: 5k + 4

2nd: 2k or faster

3rd: 2k or faster

4th: 2k or faster

5th: you guessed it go as hard as possible!
 
Have a great Weekend!