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:
Pace Change Reps
1200 Metres at 10KM Race Pace (RPE7)
400 Metres at 5KM Race Pace (RPE8)
400 Metres Recovery RPE2
Repeat 4 – 6 Times
Cool Down