15m warmup (start at rate 18, 5K+14 for 5 minutes. After that, increase the rate and pace by two spm/beats every 2m)

 

6x3m on, 1m off, changing pace and rate every minute:

1m 20 (5K+8)

1m 22 (5k +6)

1m 24 (5k+4)