Warmup:
10 Minutes of a gradual build of pace/effort
Mainset:
7 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) RPE7
30 Seconds at RPE9 (Can be done with speed OR Increasing Elevation on Treadmill)
2 Minutes Easy RPE4
Repeat above 3 Steps Three Times
Warmdown:
Aim for 10 minutes of easy running