Warmup:
10 Minutes of a gradual build of pace/effort
Main-set:
800 Metres at >10KM Pace RPE7
400 Metres at RPE4 Easy Recovery
Repeat Above Two steps 2 Times
3200 Metres (2 Miles) at Tempo Pace RPE6
400 Metres at RPE4 Easy Recovery
800 Metres at >10KM Pace RPE7
400 Metres at RPE4 Easy Recovery
Repeat Above Two steps 2 Times
Warmdown:
Aim for 10 minutes of easy running