Workout builds on last week (similar structure) and is done at a higher speed
Warmup:
10 Minutes of a gradual build of pace/effort
Main-set:
200 Metres at >5KM Pace RPE9
200 Metres at RPE4 Easy Recovery
200 Metres at >5KM Pace RPE9
200 Metres at RPE4 Easy Recovery
1600 Metres (1 Miles) at 5KM Pace RPE8
400 Metres at RPE4 Easy Recovery
Repeats All Steps 2-3 Times
Warmdown:
Aim for 10 minutes of easy running