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
800 Metres at Goal 5KM Pace
200 Metres Recovery
Repeat 800 Metres Repeats 4 – 6 Times
2000 Metres at Goal 1/2 Marathon Pace
Cool Down