Warm up: 2000M change rate every 500M, 20, 22, 24, 26spm start at 5K + 10

1500M, 750M, 500M, 250M sprints with 2min rest between each

1500M change rate every 500M, 22, 24, 26spm start at 5K + 6

750M change rate every 250M, 24, 26, 28spm start at 5K + 2

500M change rate every 250M, 26, 28spm start at 5k – 2

250 at 30 -32spm 2K of better depending on power left

5min steady state low rate and power warm down practice precise technique

Stretch