5:00 Easy Pace

4:00 Moderate Pace
3:00 Fast Pace
1:50 Easy Pace
:10 Max Effort Sprint
3:00 Recovery ( damper 1 )

6 sets:

10 sec sprint ( Damper 10 )
1:50 Recovery ( Damper 1 )

5 min Moderate Pace

6 Sets:

10 sec sprint ( Damper 10 )
1:50 Recovery ( Damper 1 )

Recovery 5 min