Warmup:
10 Minutes of a gradual build of pace/effort
Main-set:
1000 Metres at Increasing Pace Each Interval (Starting at 10KM Pace, Increasing to Sub 5KM Pace)
400 Metres at RPE4 Easy Recovery
Repeat Above Two steps 4 Times
1600 Metres Run as 100 Metres Fast (RPE9), 100 Metres Medium (RPE6). On Track Run the Straights Fast, Cruise the Curves
Warmdown:
Aim for 10 minutes of easy running