1 x 1600m @ Threshold pace (5k pace/mile, add about 20-30 sec.); 200m recovery

1 x 1600m @ 5k pace; 400m recovery.

1 x 1600 @ 3-4  sec. faster than your 5k pace/mile; done. 🙂

Finish with 1 lap (at Payne Park) reverse, stride 100m recover 100m