Fourth week of the post race season rebuild. Aim to do workout twice this week. Here is as really good article on why endurance athletes should incorporate speed workouts.
https://www.outsideonline.com/2405167/speed-reserve-running-research
Warmup:
10 Minutes of a gradual build of pace/effort
Mainset:
20 Second Stride at 90% Effort
1:40 Easy Running
Repeat 5 Times
10 Minutes Easy/Steady Running. Pace should be comfortable. Once complete repeat the following.
20 Second Stride at 90% Effort
1:40 Easy Running
Repeat 5 Times
Warmdown:
Aim for 10 minutes of easy running