Warmup:
10 Minutes of a gradual build of pace/effort
Mainset:
1:00 Minutes at 5KM Race Effort RPE8
1:00 Minute Easy RPE4
Repeat above 2 Steps Six Times
5:00 Minute Easy RPE4
1:00 Minutes at 5KM Race Effort RPE8
1:00 Minute Easy RPE4
Repeat above 2 Steps Six Times
Warmdown:
Aim for 10 minutes of easy running