Warm-up: 10 minutes (22, 24, 26, 24, 26) -2 minutes at each rate.
Pace: +8, +6, +4, +6, +4

20 minutes:
1:20 ON, :40 seconds off at 5K pace x 5
1:20 ON, :40 seconds off at -2 (5K) pace x 5

10 minutes:
1 minute ON, 1 min OFF x 5
Pace: 28 for 30 sec, 30 for 30 sec

Happy Holidays!