Warm-up

8 min – 5k+5/6 (@22/23)

6 min – 5k+3/4 (@24)

4 min – 5k +1/2 (@26)

2 min – 5k-2 (@26-27)

1 min – 2k pace or better (@28 or faster)

2 min rest in between each of these. (1 minute rest before the last one)

Cool down