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:
2000 Metres at 1/2 Marathon Race Pace (RPE7)
400 Metres Recovery RPE2
1000 Metres at 10KM Race Pace (RPE8)
400 Metres Recovery RPE2
Repeat 2 Times
600 Metres at 5KM Race Pace (RPE9)
200 Metres Recovery RPE2
Repeat Until Done….
Cool Down