5 x 5mins @ 10k race pace, 2½ mins recovery   Slower packs can reduce the length of the efforts and the number of efforts to suit the ability of the pack if required....

2 sets: 1km, 800m, 600m, 400m (1km = 10k race pace)(800s, 600s, 400s = progressively faster) 200m rec between reps - 400m rec between sets