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 to 10KM Pace (RPE7
400 Metres Recovery RPE2
Then
800 Metres at 10KM to 5KM Race Pace (RPE8)
200 Metres Recovery RPE2
Repeat 800/200 3 – 6 Times (Save Time for Final Rep)
Then
2000 Metres at 1/2 Marathon to 10KM Pace (RPE7
Cool Down