Warmup:
10 Minutes of a gradual build of pace/effort
Mainset:
3200 Metres At 10KM Race Pace *
400 Metres Easy
1600 Metres at 10KM Race Pace+
400 Metres Easy
800 Metres At 5KM Race Pace
400 Metres Easy
400 Metres at 5KM Race Pace+
400 Metres Easy
200 Metres at 1 Mile Race Pace
200 Metres Easy (Repeat 200 intervals 4 Times)
100 Metres at 1 Mile Race Pace
100 Metres Easy (Repeat 100 intervals 4 Times)
100 Metres Easy
* Can reduce to 1600 Metres if 3200 Metres would take longer than 15 minutes
Warmdown:
Aim for 10 minutes of easy running