Warmup:
800 Metres Easy Jogging
800 Metres Building Each 200 until Tempo Effort
800 Metres of A, B, C Drills with Strides on the 200 Metres
Mainset:
1200 Metres Tempo Effort RPE7 Build to 10KM Race Pace
400 Metres Recovery
Repeat Mainset 4 – 6 Times
5 – 10 Minutes Cool Down