This TMT will be at Payne Park, 6:30am start time.

 2k @ threshold pace (this is 20-30sec. slower than your 5kpace/mile). 200m recovery jog.

1600m  @ Threshold pace for 800m/ then pick it up a few seconds for last 800m; 200m jog recovery.

1200m @ Threshold pace for 600m, then kick in last 600m; 200m recovery – if want dessert –

Finish with 1 lap reverse direction striding 100m, jogging 100m.