A. Run warmup: https://www.youtube.co
B. Run: (use same implement you did on test day for endurance)
6 rounds x 4 min each w/1 min rest between each round. (30 min, including rest)
Treat each 4 min working block like an emom, where the first 20 sec of each min is a HARD sprint, right into a 40 sec easy pace run, concentrating on the top of each min, running those 20 sec HARD.