4 x 1200m @ 5k pace; 1/2 the time for recovery. (this is a Marker workout) for this distance race. Aerobic workout too.
I’m going to suggest – if you are running with a few others, to take turns leading a lap – just so you learn your pace.
If no one on the field, let’s finish up with 4-6 x diagonals. Barefoot?