2.45 miles
| 5 minute warm-up |
| 5 minutes at 1-2 minutes slower than 10k race pace |
| Increase elevation by 2% and run for 2 minutes |
| Increase elevation by 2% and run for 2 minutes |
| Increase elevation by 2% and run for 2 minutes |
| Increase elevation by 2% and run for 2 minutes |
| Increase elevation by 2% and run for 2 minutes |
| Increase elevation by 2% and run for 2 minutes |
| 8:01.9 minute cool-down |
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