**GROUP 1**
1200m @ Tempo (90 seconds rest)
600m @ >5k pace (90 seconds rest)
1200m @ Tempo (90 seconds rest)
400m @ >5k pace (90 seconds rest)
1200m @ Tempo (90 seconds rest)
200m @ >5k pace
total running volume: 4.8 km
**GROUP 2**
1600m @ Tempo (90 seconds rest)
1200m @ 10k pace (90 seconds rest)
1600m @ Tempo (90 seconds rest)
800m @ 5k pace (90 seconds rest)
1600m @ Tempo (90 seconds rest)
400m @ >5k pace
total running volume: 7.2 km
.
