Warmup:
10 Minutes of a gradual build of pace/effort
Main-set:
1200 Metres at 10KM Race Effort RPE7
400 Metres at RPE4 Easy Recovery
1200 Metres at 10KM Race Effort RPE7
400 Metres at RPE4 Easy Recovery
1200 Metres at 5KM Race Effort RPE8
400 Metres at RPE4 Easy Recovery
1200 Metres at 5KM Race Effort RPE8
400 Metres at RPE4 Easy Recovery
1200 Metres at 5KM Race Effort RPE8
400 Metres at RPE4 Easy Recovery
Warmdown:
Aim for 10 minutes of easy running