Warmup:
10 Minutes of a gradual build of pace/effort
Mainset:
15 Second Stride at Near Max Effort
1 Minute and 45 Seconds Easy
Repeat Above 2 Steps Two Times Then
5 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace)
2 Minutes Easy
Repeat above 2 Steps Four Times
Warmdown:
Aim for 10 minutes of easy running