2 x 1600m @ 10k pace (20 sec. slower than 5k pace)…2 min. recovery. (this pace should feel very comfortable, but you can hold it for an hour if need to.)
2 x 800m @ 5k pace; 2min. – pace is not comfortable. 🙂
2 min. recovery. (so recovery is same as 1600m. am pushing you a little)
Finish this workout with 2 x 400m Fast; 400m recovery. pace is uncomfortable. 🙂
