| distance | pace | Time | Real Pace |
| 1 mile | warm-up | 10:11 | 10:11 |
| 800 m | 10K | 3:54 | 7:51 |
| 200 m | recovery | ||
| 300 m | 5K | 1:13 | 6:31 |
| 300 m | recovery | ||
| 800 m | 10K | 4:00 | 8:03 |
| 200 m | recovery | ||
| 300 m | 5K | 1:17 | 6:53 |
| 300 m | recovery | ||
| 800 m | 10K | 3:42 | 7:27 |
| 200 m | recovery | ||
| 300 m | 5K | 1:15 | 6:42 |
| 300 m | recovery | ||
| 800 m | 10K | 3:37 | 7:17 |
| 200 m | recovery | ||
| 300 m | 5K | 1:03 | 5:38 |
| 1 mile | cool-down | 8:41 | 8:41 |
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