Second to last workout of the year. This is the pinnacle workout, next week is about tapering.
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
4000 – 5000 Metres at Strong Tempo Pace At or Near 10KM Race Pace(RPE7+)
800 Metres Super Easy Jog (RPE1), Then
800 Meters at 5km Race Pace or Better (RPE8)
400 Metres Super Easy Jog (RPE1)
Repeat 1 – 4 Times
10-20 Warm Down