2500m warmup change rate every 500m 18, 20, 22, 24, 26
start at 5K + 12 end at 5K + 2 -4
4m on, rate 24, 2K+6-7
2m off
3m on, rate 24-25, 2K+5-6
2m off
2m on, rate 25-26, 2K+4
2m off
1m on, rate 26, 2K+2
Repeat
Stretch
2500m warmup change rate every 500m 18, 20, 22, 24, 26
start at 5K + 12 end at 5K + 2 -4
4m on, rate 24, 2K+6-7
2m off
3m on, rate 24-25, 2K+5-6
2m off
2m on, rate 25-26, 2K+4
2m off
1m on, rate 26, 2K+2
Repeat
Stretch