10 Minute Warmup with Drills and Strides
Main set:
1000 Metres at 5KM Race Pace (RPE8+)
400 Metres Easy Jog or Walk (RPE2)
Repeat 3-5 Times
400 Metres at Strong Finishing Pace (RPE9
400 Metres Easy Jog or Walk (RPE2)
Repeat 2-4 Times
10 Minute Warmup