Warmup
2 Laps Easy
2 Laps Progressive building pace each 200 metres to Tempo Effort
2 Laps of Drills and Strides each 200 Metres (A, B, C Drills with a stride that follows)
Mainset:
800 Metres Starting at Tempo Effort and Progressing Past 5KM RPE8+
400 Metres Recovery RPE 2
Repeat 5 – 8 Times
Then
200 Metres at 5KM Race Pace (RP9)
200 Meres Recovery RPE2
Repeat 4 Times
Cool Down