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
Straights and Curves Tempo Run
Straights on a track Strong Effort (5KM Race Pace)
Curves of a track Float Tempo Effort (1/2 Marathon Race Pace)
Repeat for 3200 Metres
Recoveries of 800 Metres
Repeat 2 – 3 Times
10-20 Warm Down