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
800 Metres repeats at goal 5KM Race pace.
400 Metres as recovery
Repeat 4-8 Times
200 Metres repeats at a “Fast Pace”
200 Metres as recovery
Repeat 4 Times
10-20 Warm Down