It is going to be warm, so we’ll do shorter faster intervals.
10-12X400 rest 200 after each one.
Split these into 4 sets, so if you were doing 12.
4@5k Pace
4@5k -2-3 seconds
4@5k -4-5 seconds (3k pace)
4@5k- 6-8 seconds (almost mile pace)
Target 6% of your weekly mileage 50Mpw = 12 40Mpw =10