This session is a 10 minute warm up, followed by 5 lots of 5 minute efforts (5k race pace), with a 3 minute recovery. Once complete, a 10 minute cool down. The warm up and cool down time doesn't have to be exact, but do make sure that you have enough time to warm up the muscles before going into you effort, and likewise, make sure you cool down properly at the end to disperse any lactic acid!