Using the pace /500m set in your 5km row
All sets will be 2 minutes followed by 1 minute rest
Set 1: Pace ( -3)
Set 2: Pace ( - 6)
Set 3: Pace (-9)
Set 4: Pace (-3)
Set 5: Pace (-6)
Set 6: Pace: (-9)
Set 7: Pace (-3)
Set 8: Pace (-6)
Set 9: Pace (-9)
Set 10: Pace ( -1)
B: Bench press - using your 3 rep max -
1X 5 at 70%, 1x5 at 75%, 1x5 at 80%, 4x4 at 85%, 2x3 at 87.5%, 1x2 at 90%