400s @ 5k pace
4 laps (in the wrong direction but please be aware of other users) with high knees, side steps, butt kicks, walking lunges and leg swings on the 4th lap.
6 x 400m at 5k pace with 400 recovery in between each rep.
You can work out pace using the V02 max app. Aim is to keep efforts steady don’t go off too fast.