KM Repeats at goal 10KM Race Pace. Very short recoveries between.
Warmup:
10 Minutes of Strides and Drills
Main-set:
1000 Metres at 10KM Goal Race Pace or Above (RPE8)
200 Metres at Deep Recovery Pace (RPE4)
Repeat 6 – 10 Times
Warmdown:
Aim for 10 minutes of easy running