Tempo 2 5x 6:00 (3:00/2:00/1:00 cont.) rest 3:00 rates 18/20/22, 20/22/24, 22/24/26, 24/26/28, 26/28/30 2k PB pace + 22 seconds at r18, +20 at r20, +18 at r22, +16 at r24, +14 at r26. Increase pace at least -2 seconds from previous with each rate increase.