Warm Up

4, 3, 2, ,1

18, 20, 22, 24 start at 5K + 12

11 x 1′ 0n 1′ off

#1-#3 24 rate start at 5K + 2 shave a second off each piece

#4-#6 26 rate start a 5K – 1 shave a second or two off each piece finish close to 2k pace

#7-#9 28 rate 2k or better

#10-#11 rate 30 2k -4 or 5

Warm down

2000m steady state at 20 – 22 5k + 12 – 14