Warmup:
10 Minutes of Easy Running, Strides, and Drills
Main-set:
1600 Metres (10KM Race Pace) (RPE7)
400 Metres at Recovery Pace (RPE4)
Repeat Twice
800 Metres (5KM Race Pace) (RPE8)
400 Metres at Recovery Pace (RPE4)
Repeat Twice
800 Metres (5KM Race Pace +) (RPE9)
400 Metres at Recovery Pace (RPE4)
Repeat Two to Four Times
Warmdown:
Aim for 10 minutes of easy running