2500m warmup change rate every 500m 18, 20, 22, 24, 26

start at 5K + 12 end at 5K + 2 -4

4m on, rate 24, 2K+6-7

2m off

3m on, rate 24-25, 2K+5-6

2m off

2m on, rate 25-26, 2K+4

2m off

1m on, rate 26, 2K+2

Repeat

Stretch