This is a repeat WOTW of a month ago.
Warmup (Strides, Drills)
3-5 X 1000 Metres (400 Metres Rest Between). Goal is to increase paces across each of the KM. Example First one at Tempo, then 10KM, then 5KM Paces
4-8 X 200 Metres @ >5KM Race Pace (200 Metres Rest Between)
Warm-down