12m warmup, starting low at 18-20 (2K+20-24), changing every few minutes to add speed and rate, ending at 26, 2K+10

 

2x 3m on, 1:30 off, rate 26. First at 2K+10, next 2K+8

 

1m pace pieces: 10x1m on, 1m off, 2k pace. Last two were sub 2k.

 

cool down