This time-based workout should be done continuously using recovery jogs in between your sets. The workout will take 37 minutes total, plus your warm-up and cooldown.

Here are the workout instructions:

1) 1:00 @ 5k pace >> Recover for :30

2) 2:00 @ 5k pace >> Recover for 1:00

3) 3:00 @ 5k pace >> Recover for 1:30

4) 4:00 @ 10k pace >> Recover for 2:00

5) 5:00 @ 10k pace >> Recover for 2:30

6) 4:00 @ 10k pace >> Recover for 2:00

7) 3:00 @ 5k pace >> Recover for 1:30

8) 2:00 @ 5k pace >> Recover for 1:00

9) 1:00 @ 5k pace