Warmup:
800 Metres Easy Jogging
800 Metres Building Each 200 until Tempo Effort
800 Metres of A, B, C Drills with Strides on the 200 Metres
Mainset:
1000 Metres (Building from 10KM Pace to Below 5KM Race Pace)
400 Metres Recovery
Repeat 5 – 7 Times
5 – 10 Minutes Cool Down