Workout by Duncan
4 x 2,000 meters (controlled rates changing every 500m)
3′ rest

#1. 18, 20, 22, 24@ 5K+10, +8, +6, +4
#2. 18, 20, 22, 24@ 5K+8, +6, +4, +2
#3. 20, 22, 24, 26@ 5K+6, +4, +2, 5K
#4. 18, 20, 22, 24@ 5K+10, +8, +6, +4

Cool down & stretch