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
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