10 min – 5k+8 (rate -22)
8 min – 5k+4/5 (@22/23)
6 min – 5k+2/3 (@24)
4 min – 5k pace (@26)
2 min – 5k-2 (@26-27)
1 min – 2k pace or better (@28 or faster)

2 min rest in between each of these.