10 Minute Warmup with Drills and Strides
Main set:
2000 Metres at 10KM Race Pace (RPE7+)
400 Metres Recovery RPE4
1600 Metres at 5KM Race Pace (RP8)
400 Metres Recovery RPE4
1200 Metres at 5KM Race Pace (RP8)
400 Metres Recovery RPE4
800 Metres at 5KM Race Pace (RP8)
400 Metres Recovery RPE4
400 Metres at Near Max Pace (RP9)
400 Metres Recovery RPE4 (Repeat the 400’s 1 – 4 Times)
10 Minute Warmup