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
800 Metres repeats at goal 5 KM Pace or Better (RPE8)
400 Metres as recovery
Repeat 3 – 5 Times
200 Metres repeats at “Fast” Pace (RPE9+)
400 Metres as recovery
Repeat 4 – 6 Times
10-20 Warm Down