Notes
2000mtrs warm up including 4x100mtrs striding followed by 1x2000mtrs @15.1kph, 1x1800mtrs @15.1kph, 1x1600mtrs @ 15.2kph, 1x1400mtrs @15.2kph, 1x1200mtrs @ 15.3kph, 1x200mtrs @ 16kph. All with 400mtr recoveries. 1000mtrs easy to steady to finish