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.