10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready
1000 Metres repeats at goal 10KM pace.
400 Metres as recovery
Repeat 2 Times
800 Metre repeats at goal 5KM Pace
400 Metres as recovery
Repeat 2-4 Times
400 Metre repeats at goal >5KM Pace
400 Metres as recovery
Repeat 2-4 Times
10-20 Warm Down