Build it up- taken from out current 1k program.
For a free trial join via the discover button at the bottom of your screen
2k : 3 mins
X2 @ 2k + 10 to 12
1k : 3 mins
X3 @ 2k + 6 to 8
500m : 2 min
X4 @ 2k + 0 to 3
250m : 1 min
X5 at best effort
Open rates
Check this Hall Strength and Performance workout on the ErgZone app: