Warmup
2 Laps Easy
2 Laps Progressive building pace every 200 metres to Tempo Effort
2 Laps of Drills and Strides every 200 Metres (A, B, C Drills with a stride that follows)
Mainset:
1600 Metres at 1/2 Marathon Race Pace (RPE7)
400 Metres at 5KM Race Pace (RPE8)
400 Metres Recovery RPE2
Repeat 3 – 4 Times
Cool Down