This workout is very difficult. But if you run it honestly, with your correct paces, you should manage and succeed!!!
800m @ 5k pace; 400m recovery; 300m fast (fast is mile race pace); 200m float. (a Float is a steady run, it is not a recovery jog.) The ONLY recovery is the 400m. Do this 3-4 X
If this is too fast for some of you, then modify the workout:
800m @ 10k pace; 400m recovery; 300m 5k pace; 200m float – marathon pace. (keep in mind, the 400m recovery is a long recovery for 800m @ 10k pace, so you better go fast for that 300m 🙂