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 1/2 Marathon to 10KM Pace (RPE7
800 Metres Recovery RPE2
Then
400 Metres at 5KM Race Pace (RPE8)
400 Metres Recovery RPE2
Repeat 400/400 2- 4 Times If Tapering. More if Not.
Cool Down