Ladders are good to do on a track
400, 600, 800, 1000, 800, 600, 400 @ efforts b/n 10k (threshold pace) and 5k pace (if too warm, run all at 10k pace).
For recovery, run 1/2 the distance, except for the 1000m, run 400m for recovery.
We’re just trying to maintain aerobic fitness. Not running anything super hard right now, unless you’ve got a race your training for then pick up the pace some. 🙂