10 min warm up 4, 3, 2, 1 start at 18 5K + 12

250M, 500M, 1000M, 1500M, 1000M, 500M, 250M pyramid with 2 min rest between each piece. First five pieces at 26 spm at 5K pace, last two at 28 -30 spm 2K of better to finish.