You’re running based on effort, not by distance.
8 minutes @ marathon effort; 1 minute recovery jog ez.
6 minutes @ 1/2 marathon effort (take 15 -20 seconds off marathon pace); 1 min. recovery jog, ez.
5 minutes @ 10k effort; 2 min. recovery jog.
4 minutes @ 5k effort; 2 min. recovery jog
2 minutes @ slightly faster than 5k effort; Cool down
Use the 400m marker and or the 800m marker to help you with your pace if you don’t have a GPS watch. 🙂 🙂
25 min. of effort based running.