10 min Warm Up 4, 3, 2, 1 min at 18, 20 , 22, 24 spm start at 5K + 12
last 30 sec at 26 spm 5K pace

4 x 4 min on 2 min off
1.  26spm at 5K + 4
2.  26 spm at 5K + 2
3. 26 spm at 5K or + 1
4. 26 spm at 5k or better

2 min at 28-30 full pressure

stretch