Interval Variable. 6km rest 1:30' 4km rest 1:30' 2km rest 1:30' 1000m Complete 6km at 65%. Second interval is 4km at 75% followed by 2km at 85% and finish with 1000m at 95%. If returning to any consistency start at target, if not reduce starting targets to 55%-60% and improve based on feel.......