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
This is a Straights and Float Tempo Run for a Track
100 Metres repeats at 5KM Race Pace on Straights of the Track (RPE8)
100 Metres Cruise Around the Curves of the Track (RPE6)
Repeats for a Total of 3200 Metres (2 Miles)
800 Metres as Recovery
Repeat 2 – 3 Times
10-20 Warm Down