Workouts purpose is to run fast on tired legs.
Warmup:
10 Minutes of Easy Running, Strides, and Drills
Main-set:
1600 Metres at 10KM Race Pace (RPE7)
400 Metres at Deep Recovery Pace (RPE5)
Repeat Twice
800 Metres at 5KM Race Pace (RPE8)
400 Metres at Deep Recovery Pace (RPE5)
Repeat Twice
400 Metres at Mile Race Pace (RPE9)
400 Metres at Deep Recovery Pace (RPE5)
Repeat Two-Four Times
Warmdown:
Aim for 10 minutes of easy running