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:
2000 Metres at Goal 1/2 Marathon Pace
400 Metres Recovery
1200 Metres at Goal 10KM Pace
400 Metres Recovery (Repeat 1200’s 2 Times)
800 Metres at Goal 5KM Pace
400 Metres Recovery (Repeat 800’s 2 -4 Times)
Cool Down