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
400 Metres at 5KM Race Pace or Better RPE8
400 Metres Rest RPE2
Repeat 2 – 4 Times
5000 Metres Time Trial (Roughly 10KM Race Pace)
10-20 Warm Down