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 (Starting at 1/2 Marathon Pace Increasing) RPE7
400 Metres Strong Finish (5KM Race Speed or Better) RPE8
400 Metres Recovery
Repeat Mainset 4 – 5 Times