10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready
3200 Metres (Two Miles) at Tempo Effort RPE7
400 Metres Rest RPE2
Then
400 Metres at 5KM Pace RPE8
200 Metres Rest RPE2
Repeat the 400/200 4 – 10 Times
10-20 Warm Down