Payne Park. 6pm start. Rain or shine. 🙂

Warm up around 5:30ish pm.
6x 800m @ 5k pace.  200m recovery.
4 x 200m @ faster than 5k pace; 200m recovery.

If want to modify:
Don’t do the 200’s at the end, BUT HAMMER #3 and #6 of the 800’s.
Same recovery.

Cool down.

Adult beverage or what you prefer afterwards.