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
1600 Metres at 10KM Race Pace or Better RPE7+
400 Metres Rest RPE2
Repeat 2 – 3 Times
400 Metres at 5KM Race Pace or Better RPE8
200 Metres Rest RPE2
Repeat 4 – 8 Times
10-20 Warm Down