After warm up:
4x 100m strides. Stride 100m. Take a few seconds to catch breath, Turnaround, do it again. And so on.
Then run a ladder. Go down and Run it back up.
1x900m @ 5k pace; All take 200m recovery.
1x700m @ 5k pace;
1x500m @ 5k pace or faster
1x300m @ faster than 5k pace. take 400m recovery jog.
Start from bottom, (300m) and go up the ladder.
(4800m without the 100m strides and recovery jogs).
Run a good cool down.