2km WU @ Easy Pace (RPE: 2)
3km @ 10k Pace (RPE: 7)
2km @ 5k Pace (RPE: 8)
1km @ 3km Pace (RPE: 9)
2km CD @ Easy Pace (RPE: 3)
Credit to TRC for this one. A progression run, which would work very nicely with parkrun, albeit you need to do 1km fast beforehand.