10 Minute Warmup with Drills and Strides
Main set:
400 Metres at Strong Pace (RPE9)
200 Metres Easy Jog or Walk (RPE2)
Repeat the 400/200 combo set 3-6 Times
5 Minutes Easy Jog or Walk (RPE2)
20 Minutes at Tempo Pace (Between 10KM and 1/2 Marathon Race Pace) RPE7+
10 Minute Warmup