2k @ marathon pace; 1 min. recovery
2k @ 10k pace; 1 min. recovery
1k @ 5k pace; 1min. recovery
500m @ 5k pace; 1 min. recovery
500m @ 5k pace;
Recoveries are short for the purpose to run anaerobically.
Finish with 1 lap – 800m  (around Payne park) stride 100m/ recover 100m.
