Steinbach Crew still meeting at 06:15.
Warmup (Strides, Drills)
200 Metres at 5KM Race Pace or Better RPE9
200 Metres Easy Jog RPE3
Repeat 4 Times
Then
800 Metres at 5KM Race Pace RPE8
400 Metres Easy Jog RPE3
Repeat all steps above 2 to 3 times
Warm-down