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
1000 Metres repeats at goal 5KM Race pace.
400 Metres as recovery
Repeat 4 Times
400 Metres repeats at a “Fast Pace”
400 Metres as recovery
Repeat 2-6 Times
10-20 Warm Down