Notes
Ladder:
2-4-6-8-10 all at 5K pace (5:52). Emphasis on relaxation, efficiency, good order and satying down
10-8-6-4-2 increasingly fast--5kp on 1000 to miP (5:00) on 400. So something like 3:25, 2:40, 1:58, :70, :32. Emphasis on rapid turnover and footspeed
200 recovery except after 1000's (400 recovery)