Warm Up
4, 3, 2, 1 start at 18 5K + 14

2 x 10′ on 10′ off at 26 5K or better 

The Best 24 Minute Work Out Ever

12 x 1′ on 1′ off all at 26-28 2K or better
make each work session slightly faster than the last. Increase each one by 1 meter or shave 0.1 second off each piece always improving times and distance.

Warm down with steady state at 20