Now this one is going to test you! (or your ability to set your watches – for those of you with fancy ones!)
It is 6 mins with 4 mins rest to be repeated 4 times.
However, those 6 minutes are split as follows:-
3 mins (slightly slower than 10K pace)
2 mins at 10K pace
1 min at 5K pace
Hope that makes sense!
Have fun!