Warmup:
10 Minutes of a gradual build of pace/effort
Mainset:
30 Seconds Strong Effort (RPE8+), 30 Seconds Easy (RPE4)
Repeat above 2 Steps 5 Times
6 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace)
1 Minutes Easy
Repeat above 2 Steps Three Times
Warmdown:
Aim for 10 minutes of easy running