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
1000 Metres at 10KM Race Pace (RPE7)
400 Metres as Recovery
Repeat 3 – 5 Times
400 Metres at 5KM Race Pace or Better (RPE8)
200 Metres as Recovery
Repeat 2 – 4 Times
10-20 Warm Down