Warmup:
10 Minutes of a gradual build of pace/effort
Main-set:
600 Metres at 10KM/5KM Race Effort RPE8
200 Metres at RPE4 Easy Recovery
Repeat Above Two steps 6-8 Times
200 Metres at Near Max Effort RPE9
200 Metres at RPE4 Easy Recovery
Repeat Above Two steps 2-4 Times
Warmdown:
Aim for 10 minutes of easy running