4 by 5 mins ( 4 mins at 10km pace and 1 min at 3km pace.)rec 2.30
If racing Friday night 1500m at 10km pace. 2 min rec. then 6 by 400m at 5km pace with 1 min rec.
6 by 800m at 5km pace with 2 min rec.
if racing Friday. 10 min jog and 4 by 100m strides.