After warming up 1-2 miles
Start stretches and drills. We will a few new ones at 6:15
3-4x 100m strides
At 3k- 5k pace: 5-6 x 800m with only a short 200m jog/walk recovery .
Always start on the slower end of the spectrum and aim to end on the faster side.
Cool down 8-10 mins.