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  🙂