Warmup
2 Laps Easy
2 Laps Progressive building pace every 200 metres to Tempo Effort
2 Laps of Drills and Strides every 200 Metres (A, B, C Drills with a stride that follows)
Mainset:
1000 Metres RPE8 (10KM Race Pace)
400 Metres Recovery RPE2
Repeat 4 – 6 Times. Once completed, do
200 Metres Finishing Kick Effort
400 Metres Recovery RPE2
Repeat 4 – 6 Times
Cool Down