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.