Variable Time 7:00 cont. (2m/2m/2m/1m) x2 4:00 cont. (2m/1m/1m) x2 rest 3:00-6:00 Rates: 20/22/24/26 x2 28/30/32 x2 2x 7min sets, followed by 2x 4min sets. Start targets = 2k PB pace +16-18 at r20, and +6-8 at r28. Increase pace at least -2 seconds (~3%) from previous with each rate increase.