4 x 800m @ 5k pace or good effort pace; 200m EZ recovery jog.

4 x 400m @ 5k pace or faster.  (try running 200m at 5k pace, then kick in the last 200m).

Take 200m recovery or 2 min.

I’m keeping intervals short for the FL folks. The heat. The longer intervals would be run at a slower pace and I’m hoping you’re doing that on another day.