Run #11

Warm up: 10 min, 4 pick ups

1.5 miles slightly slower than 10k
3 min recovery
1.5 miles on 10k pace
3 min recover
1.5 miles slightly faster than 10k pace

Cool down: 10 min

Run #10

Warm up: 10 min & 4 straightaway pickups to prep your legs

600 meters at or below 5K pace
Jog slowly for 200 meters
Hard 400
Jog 200
Hard 300
Jog 100
Hard 200
Jog one lap

Repeat 

Cool down: 10-min