Back to the track for Steinbach runners
10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready
3200 Metres (Two Miles) at Tempo Effort RPE7
400 Metres Rest RPE2
Then
800 Metres at 5KM/10KM Pace RPE8
400 Metres Rest RPE2
Repeat the 800/400 3 – 6 Times
10-20 Warm Down