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:
3200 Metres at Goal Race Pace (Marathon or 1/2)
800 Metres Recovery RPE 2
Then
800 Metres at 5KM Race Pace (RP8)
800 Meres Recovery RPE2
Repeat 800’s Two Times if Tapering, 4 – 6 Times if Not Tapering
Cool Down