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 repeats at goal 10KM Race Pace or Better
400 Metres as recovery
Repeat 2 Times
5 Minutes Easy Jogging
5000 Metre Time Trial
10-20 Warm Down