10m warmup, starting low at 18-20 (2K pace +22-26), changing every few minutes to add speed and rate, ending at 26, 2K+6-8

2x :30s on,:30 off. (1) 26, 2K+4, (2) 28, 2K+2

1m pace pieces: 8x1m on, 1m off, 2k pace. Last two should be sub 2k pace.